Simple 5

by Apolo C.

Program Description

Simple routine focused on big movements

Program Overview

Level
Novice
Goal
Powerlifting
Equipment
Full Gym
Program Length
16 weeks
Time Per Workout
30 minutes
Created
Oct 28, 2024 08:03
Last Edited
Nov 20, 2024 05:06

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

15.2%

Quadriceps

13.6%

Chest

11.2%

Glutes

10.6%

Front Delts

10.3%

Hamstrings

7.6%

Middle Delts

7.6%

Lats

6.1%

Upper Back

4.8%

Abs

4.5%

Adductors

Lower Back

Biceps

2.4%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

WEEK 13

WEEK 14

WEEK 15

WEEK 16

Day 1

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 1

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 1

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 1

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 1

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 1

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 1

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 1

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 1

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 1

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 1

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 1

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 1

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 1

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 1

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 1

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 2

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 2

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 2

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 2

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 2

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 2

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 2

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 2

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 2

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 2

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 2

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 2

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 2

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 2

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 2

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 2

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 3

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 3

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 3

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 3

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 3

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 3

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 3

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 3

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 3

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 3

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 3

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 3

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 3

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 3

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 3

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 3

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 4

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 4

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 4

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 4

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 4

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 4

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 4

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 4

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 4

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 4

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 4

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 4

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 4

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 4

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 4

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 4

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 5

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 5

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 5

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 5

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 5

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 5

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 5

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 5

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 5

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 5

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 5

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 5

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 5

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 5

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 5

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 5

Squat (Barbell)

5 reps

50%

70%

80%

Overhead Press (Barbell)

5 reps

50%

70%

80%

Pull-Up (Bodyweight)

AMRAP

Day 6

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 6

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 6

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 6

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 6

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 6

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 6

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 6

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 6

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 6

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 6

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 6

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 6

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 6

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 6

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 6

Deadlift (Barbell)

5 reps

50%

70%

80%

Bench Press (Barbell)

5 reps

50%

70%

80%

Dip (Bodyweight)

AMRAP

Day 1

Squat (Barbell)

1 Set

3 Sets

5 Reps

50%

70%

80%

Overhead Press (Barbell)

1 Set

3 Sets

5 Reps

50%

70%

80%

Pull-Up (Bodyweight)

4 Sets

AMRAP

Day 2

Deadlift (Barbell)

1 Set

3 Sets

5 Reps

50%

70%

80%

Bench Press (Barbell)

1 Set

3 Sets

5 Reps

50%

70%

80%

Dip (Bodyweight)

4 Sets

AMRAP

Day 3

Squat (Barbell)

1 Set

3 Sets

5 Reps

50%

70%

80%

Overhead Press (Barbell)

1 Set

3 Sets

5 Reps

50%

70%

80%

Pull-Up (Bodyweight)

4 Sets

AMRAP

Day 5

Squat (Barbell)

1 Set

3 Sets

5 Reps

50%

70%

80%

Overhead Press (Barbell)

1 Set

3 Sets

5 Reps

50%

70%

80%

Pull-Up (Bodyweight)

4 Sets

AMRAP

Day 4

Deadlift (Barbell)

1 Set

3 Sets

5 Reps

50%

70%

80%

Bench Press (Barbell)

1 Set

3 Sets

5 Reps

50%

70%

80%

Dip (Bodyweight)

4 Sets

AMRAP

Day 6

Deadlift (Barbell)

1 Set

3 Sets

5 Reps

50%

70%

80%

Bench Press (Barbell)

1 Set

3 Sets

5 Reps

50%

70%

80%

Dip (Bodyweight)

4 Sets

AMRAP