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5’s PRO + FSL

by Neelabh K.

Program Description

**5’s PRO + FSL** is a comprehensive 6-week powerbuilding program designed for novice lifters looking to build strength and muscle. With 24 training sessions, you'll engage in a mix of barbell and bodyweight exercises, focusing on progressive overload through a structured rep scheme. Each workout lasts about 60 minutes and incorporates essential lifts like the Overhead Press, Deadlift, and Squat, ensuring a balanced approach to your training. Get ready to elevate your performance and achieve your fitness goals!

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 22, 2025 09:30
  • Last Edited
    Dec 22, 2025 10:35
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.5%
Triceps
11.5%
Glutes
11.5%
Abs
9.7%
Quadriceps
9.3%
Lats
8.8%
Upper Back
8.8%
Chest
8%
Hamstrings
7.1%
Biceps
4.4%
Adductors
4%
Middle Delts
3.5%
Lower Back
1.8%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Overhead Press (Barbell)
5
5 reps
65%
2B
Chin-Up (Bodyweight)
5
5 reps
-
3A
Bent Over Row (Dumbbell)
5
10 reps
-
3B
Dip (Assisted)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2A
Overhead Press (Barbell)
5
5 reps
70%
2B
Chin-Up (Bodyweight)
5
5 reps
-
3A
Bent Over Row (Dumbbell)
5
10 reps
-
3B
Dip (Assisted)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2A
Overhead Press (Barbell)
5
5 reps
75%
2B
Chin-Up (Bodyweight)
5
5 reps
-
3A
Bent Over Row (Dumbbell)
5
10 reps
-
3B
Dip (Assisted)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Overhead Press (Barbell)
5
5 reps
70%
2B
Chin-Up (Bodyweight)
5
5 reps
-
3A
Bent Over Row (Dumbbell)
5
10 reps
-
3B
Dip (Assisted)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Overhead Press (Barbell)
5
5 reps
65%
2B
Chin-Up (Bodyweight)
5
5 reps
-
3A
Bent Over Row (Dumbbell)
5
10 reps
-
3B
Dip (Assisted)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Overhead Press (Barbell)
5
5 reps
75%
2B
Chin-Up (Bodyweight)
5
5 reps
-
3A
Bent Over Row (Dumbbell)
5
10 reps
-
3B
Dip (Assisted)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
65%
3A
Leg Raise (Captain's Chair)
5
10 reps
-
3B
Suitcase Carry March
5
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
5 reps
70%
3A
Leg Raise (Captain's Chair)
5
10 reps
-
3B
Suitcase Carry March
5
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
5 reps
75%
3A
Leg Raise (Captain's Chair)
5
10 reps
-
3B
Suitcase Carry March
5
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
65%
3A
Leg Raise (Captain's Chair)
5
10 reps
-
3B
Suitcase Carry March
5
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
65%
3A
Leg Raise (Captain's Chair)
5
10 reps
-
3B
Suitcase Carry March
5
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
65%
3A
Leg Raise (Captain's Chair)
5
10 reps
-
3B
Suitcase Carry March
5
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Bench Press (Barbell)
5
5 reps
65%
2B
Chin-Up (Bodyweight)
5
5 reps
-
3A
Dip (Assisted)
5
10 reps
-
3B
Bent Over Row (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2A
Bench Press (Barbell)
5
5 reps
70%
2B
Chin-Up (Bodyweight)
5
5 reps
-
3A
Dip (Assisted)
5
10 reps
-
3B
Bent Over Row (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2A
Bench Press (Barbell)
5
5 reps
75%
2B
Chin-Up (Bodyweight)
5
5 reps
-
3A
Dip (Assisted)
5
10 reps
-
3B
Bent Over Row (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Bench Press (Barbell)
5
5 reps
65%
2B
Chin-Up (Bodyweight)
5
5 reps
-
3A
Dip (Assisted)
5
10 reps
-
3B
Bent Over Row (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Bench Press (Barbell)
5
5 reps
65%
2B
Chin-Up (Bodyweight)
5
5 reps
-
3A
Dip (Assisted)
5
10 reps
-
3B
Bent Over Row (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Bench Press (Barbell)
5
5 reps
65%
2B
Chin-Up (Bodyweight)
5
5 reps
-
3A
Dip (Assisted)
5
10 reps
-
3B
Bent Over Row (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
65%
3A
Leg Raise (Captain's Chair)
5
10 reps
-
3B
Suitcase Carry March
5
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
5 reps
70%
3A
Leg Raise (Captain's Chair)
5
10 reps
-
3B
Suitcase Carry March
5
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
75%
3A
Leg Raise (Captain's Chair)
5
10 reps
-
3B
Suitcase Carry March
5
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
65%
3A
Leg Raise (Captain's Chair)
5
10 reps
-
3B
Suitcase Carry March
5
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
65%
3A
Leg Raise (Captain's Chair)
5
10 reps
-
3B
Suitcase Carry March
5
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
65%
3A
Leg Raise (Captain's Chair)
5
10 reps
-
3B
Suitcase Carry March
5
30 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Overhead Press (Barbell)
5 Sets
5 Reps
65%
2B
Chin-Up (Bodyweight)
5 Sets
5 Reps
-
3A
Bent Over Row (Dumbbell)
5 Sets
10 Reps
-
3B
Dip (Assisted)
5 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
5 Sets
5 Reps
65%
3A
Leg Raise (Captain's Chair)
5 Sets
10 Reps
-
3B
Suitcase Carry March
5 Sets
30 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Bench Press (Barbell)
5 Sets
5 Reps
65%
2B
Chin-Up (Bodyweight)
5 Sets
5 Reps
-
3A
Dip (Assisted)
5 Sets
10 Reps
-
3B
Bent Over Row (Dumbbell)
5 Sets
10 Reps
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
5 Reps
65%
3A
Leg Raise (Captain's Chair)
5 Sets
10 Reps
-
3B
Suitcase Carry March
5 Sets
30 Reps
-