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BoostcampPNG

Big 5 block

by Jayvin Williams

Program Description

We’re gonna see how good this really is

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 30, 2024 04:20
  • Last Edited
    May 18, 2025 05:13

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.4%
Glutes
10.8%
Quadriceps
10.3%
Front Delts
9.9%
Hamstrings
9.8%
Chest
9.6%
Middle Delts
8.6%
Upper Back
7%
Lats
5.4%
Abs
5.2%
Biceps
4.6%
Lower Back
4.3%
Adductors
2.3%
Rear Delts
0.4%
Forearms
0.4%
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GooglePlay
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
7-12 reps
RPE 7.5
2
Overhead Press (Dumbbell)
2
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4
Tricep Extension (Barbell)
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 8.5
2
Bench Press (Paused)
3
6-10 reps
RPE 7.5
3
Pec Fly (Dumbbell)
2
8-15 reps
RPE 7.5
4
JM Press
2
10-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 9
2
Dumbbell Row
3
20-25 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7-12 reps
RPE 9
2
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Barbell)
3
15-20 reps
RPE 8
5
Seated Military Press (Barbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Bench Press (Paused)
4
6-10 reps
RPE 8
3
Bench Press (Close Grip)
3
8-12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
8-15 reps
RPE 8
5
JM Press
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Dumbbell Row
4
20-25 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
4
Bent Over Row (Barbell, Paused)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7-12 reps
RPE 9
2
Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
4
Tricep Extension (Barbell)
4
15-20 reps
RPE 8
5
Seated Military Press (Barbell)
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Bench Press (Paused)
4
6-10 reps
RPE 8
3
Bench Press (Close Grip)
4
8-12 reps
RPE 8
4
Pec Fly (Dumbbell)
4
8-15 reps
RPE 8
5
JM Press
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2 reps
5 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
6 reps
RPE 7
RPE 7
2
Bench Press (Close Grip)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
2 reps
5 reps
RPE 9
RPE 7
2
Dumbbell Row
3
20-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
90%
2
Overhead Press (Barbell)
2
1 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5-8 reps
RPE 8
2
Good Morning
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-10 reps
RPE 8
2
Zercher Squat (Barbell)
2
6-10 reps
RPE 7.5
3
High Bar Squat (Barbell)
3
6-10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Good Morning
3
10-15 reps
RPE 8
3
Stiff Leg Deadlift
1
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5-10 reps
RPE 9
2
Zercher Squat (Barbell)
3
6-10 reps
RPE 8
3
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Good Morning
3
10-15 reps
RPE 8
3
Stiff Leg Deadlift
3
6-10 reps
RPE 8
4
Deadlift (Paused)
1
4-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5-10 reps
RPE 9
2
Zercher Squat (Barbell)
4
6-10 reps
RPE 8
3
High Bar Squat (Barbell)
4
6-10 reps
RPE 8
4
Squat (Paused)
2
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Good Morning
4
10-15 reps
RPE 8
3
Stiff Leg Deadlift
3
6-10 reps
RPE 8
4
Deadlift (Paused)
3
4-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5-10 reps
RPE 9
2
Zercher Squat (Barbell)
4
6-10 reps
RPE 8
3
High Bar Squat (Barbell)
4
6-10 reps
RPE 8
4
Squat (Paused)
4
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2 reps
5 reps
8 reps
RPE 7
RPE 7
RPE 7
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
6 reps
RPE 7
RPE 7
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
2 reps
5 reps
RPE 9
RPE 7
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
90%
2
Deadlift (Barbell)
2
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
6-10 reps
RPE 8
2
Bench Press (Paused)
2
6-10 reps
RPE 7
3
Pec Fly (Dumbbell)
2
8-15 reps
RPE 7
4
JM Press
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 8.5
2
Dumbbell Row
3
20-25 reps
RPE 7.5
3
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
7-12 reps
RPE 9
2
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Bench Press (Paused)
3
6-10 reps
RPE 8
3
Bench Press (Close Grip)
2
8-12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
8-15 reps
RPE 8
5
JM Press
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Dumbbell Row
4
20-25 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell, Paused)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7-12 reps
RPE 9
2
Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
4
Tricep Extension (Barbell)
4
15-20 reps
RPE 8
5
Seated Military Press (Barbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Bench Press (Paused)
4
6-10 reps
RPE 8
3
Bench Press (Close Grip)
4
8-12 reps
RPE 8
4
Pec Fly (Dumbbell)
4
8-15 reps
RPE 8
5
JM Press
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Dumbbell Row
4
20-25 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
4
Bent Over Row (Barbell, Paused)
5
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2 reps
5 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Bench Press (Close Grip)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
3 reps
6 reps
RPE 7
RPE 7
2
Dumbbell Row
3
20-25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
2 reps
5 reps
RPE 9
RPE 7
2
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
90%
2
Bench Press (Barbell)
2
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5-10 reps
RPE 8
2
Zercher Squat (Barbell)
2
6-10 reps
RPE 7
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 8
2
Good Morning
3
10-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-8 reps
RPE 9
2
Zercher Squat (Barbell)
3
6-10 reps
RPE 8
3
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Good Morning
3
10-15 reps
RPE 8
3
Stiff Leg Deadlift
2
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5-10 reps
RPE 9
2
Zercher Squat (Barbell)
3
6-10 reps
RPE 8
3
High Bar Squat (Barbell)
4
6-10 reps
RPE 8
4
Squat (Paused)
1
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Good Morning
4
10-15 reps
RPE 8
3
Stiff Leg Deadlift
3
6-10 reps
RPE 8
4
Deadlift (Paused)
2
4-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5-8 reps
RPE 9
2
Zercher Squat (Barbell)
4
6-10 reps
RPE 8
3
High Bar Squat (Barbell)
4
6-10 reps
RPE 8
4
Squat (Paused)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Good Morning
4
10-15 reps
RPE 8
3
Stiff Leg Deadlift
4
6-10 reps
RPE 8
4
Deadlift (Paused)
3
4-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2 reps
5 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
3 reps
6 reps
RPE 7
RPE 7
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2 reps
5 reps
RPE 9
RPE 7
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1 reps
90%
2
Squat (Low Bar)
2
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 8
2
Dumbbell Row
2
20-25 reps
RPE 7
3
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
7-12 reps
RPE 8
2
Overhead Press (Dumbbell)
3
6-10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Tricep Extension (Barbell)
2
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 9
2
Bench Press (Paused)
3
6-10 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-15 reps
RPE 8
4
JM Press
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Dumbbell Row
3
20-25 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell, Paused)
2
6-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7-12 reps
RPE 9
2
Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Barbell)
3
15-20 reps
RPE 8
5
Seated Military Press (Barbell)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Bench Press (Paused)
4
6-10 reps
RPE 8
3
Bench Press (Close Grip)
4
8-12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
8-15 reps
RPE 8
5
JM Press
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Dumbbell Row
4
20-25 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
4
Bent Over Row (Barbell, Paused)
4
6-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7-12 reps
RPE 9
2
Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
4
Tricep Extension (Barbell)
4
15-20 reps
RPE 8
5
Seated Military Press (Barbell)
5
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
2 reps
5 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Dumbbell Row
3
20-25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
3 reps
6 reps
RPE 7
RPE 7
2
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2 reps
5 reps
RPE 9
RPE 7
2
Bench Press (Close Grip)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1 reps
90%
2
Bent Over Row (Barbell)
2
1 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
7-12 Reps
@7.5
2
Overhead Press (Dumbbell)
2 Sets
6-10 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7
4
Tricep Extension (Barbell)
2 Sets
15-20 Reps
@7
Day 3
1
Bent Over Row (Barbell)
1 Set
6-10 Reps
@8
2
Bench Press (Paused)
2 Sets
6-10 Reps
@7
3
Pec Fly (Dumbbell)
2 Sets
8-15 Reps
@7
4
JM Press
2 Sets
10-15 Reps
@7
Day 5
1
Overhead Press (Barbell)
1 Set
6-10 Reps
@8
2
Dumbbell Row
2 Sets
20-25 Reps
@7
3
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@7
Day 4
1
Squat (Low Bar)
1 Set
5-10 Reps
@8
2
Zercher Squat (Barbell)
2 Sets
6-10 Reps
@7
3
High Bar Squat (Barbell)
2 Sets
6-10 Reps
@7
Day 2
1
Deadlift (Barbell)
1 Set
5-8 Reps
@8
2
Good Morning
2 Sets
10-15 Reps
@7