Tristian’s 5x1
Revitalize your routine and reclaim your strength in just 5 weeks—let's get you back on track and feeling unstoppable!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Static hold Flat Bench | 1 | 1 rep | @10 |
| 2 | Bench Press (Paused) | 5 | 1 rep | 86% |
| 1 | 5 reps | 78% | ||
| 3 | JM Press | 3 | 5 reps | @8 |
| 4 | Tricep Rope Push Down (Cable) | 2 | 50 reps | @7.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | 27% |
| 1 | 5 reps | 46% | ||
| 1 | 3 reps | 64% | ||
| 1 | 2 reps | 83% | ||
| 1 | 1 rep | 97% | ||
| 1 | 7 reps | 83% | ||
| 2 | Single-Leg Leg Curl | 3 | 10 reps | @8 |
| 3 | Single Leg Extension | 3 | 12 reps | @8 |
| 4 | Seated Calf Raise | 3 | AMRAP | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 8 | 3 reps | 60% |
| 2 | Overhead Press (Barbell) | 6 | 3 reps | @6.5–7 |
| 3 | Chest Supported Row (Dumbbell) | 4 | 8 reps | @7–8 |
| 4 | JM Press | 3 | 6–8 reps | @7–8 |
| Superset | ||||
| 5A | Tricep Rope Push Down (Cable) | 3 | 25–30 reps | @7–8 |
| 5B | Rear Delt Fly (Cable) | 3 | 20 reps | @6.5–7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 4 | 5–6 reps | @7.5–8 |
| 2 | Spoto Press | 3 | 10 reps | @7.5 |
| 3 | Chest Supported Row (Dumbbell) | 4 | 10–12 reps | @7–8 |
| 4 | Lateral Raise (Dumbbell) | 4 | 15–20 reps | @7 |
| 5 | Rear Delt Fly (Dumbbell) | 3 | 20 reps | @6.5–7 |
| 6 | Hammer Curl (Dumbbell) | 3 | 10–12 reps | @7 |
| 7 | 1 | — | @1 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lunge (Dumbbell) | 3 | 10 reps | @8 |
| 2 | Romanian Deadlift (Barbell) | 3 | 6–8 reps | @8 |
| 3 | Seated Calf Raise | 3 | AMRAP | @8 |
| Superset | ||||
| 4A | Plank | 3 | 2 min | @8 |
| 4B | Side Plank | 3 | 1 min | @8 |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Tristian’s 5x1 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Tristian’s 5x1 is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Tristian’s 5x1 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
