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5x5

by Rami

Program Description

Build strength and muscle

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 20, 2026 11:34
  • Last Edited
    Mar 20, 2026 11:36
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Quadriceps
12.6%
Glutes
12.6%
Hamstrings
12.6%
Front Delts
9.8%
Chest
7.7%
Abs
5.6%
Biceps
5.4%
Upper Back
3.6%
Forearms
3.3%
Lats
3.1%
Adductors
2.9%
Middle Delts
2.7%
Lower Back
1.9%
Rear Delts
1.7%
Abductors
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
67%
2
Bench Press (Barbell)
5
5 reps
67%
3
Overhead Press (Barbell)
4
7 reps
-
4
Lat Pulldown
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Overhead Press (Barbell)
4
7 reps
-
4
Lat Pulldown
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
73%
2
Bench Press (Barbell)
5
5 reps
73%
3
Overhead Press (Barbell)
4
7 reps
-
4
Lat Pulldown
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
76%
2
Bench Press (Barbell)
5
5 reps
76%
3
Overhead Press (Barbell)
4
7 reps
-
4
Lat Pulldown
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
4
10 reps
-
2
Seated Dumbbell Curl
4
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
4
10 reps
-
2
Seated Dumbbell Curl
4
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
4
10 reps
-
2
Seated Dumbbell Curl
4
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Dumbbell)
4
10 reps
-
2
Seated Dumbbell Curl
4
10 reps
-
3
Tricep Extension (Cable)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
67%
2
Bench Press (Barbell)
5
5 reps
67%
3
Leg Press (45 Degrees)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Leg Press (45 Degrees)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
73%
2
Bench Press (Barbell)
5
5 reps
73%
3
Leg Press (45 Degrees)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
76%
2
Bench Press (Barbell)
5
5 reps
76%
3
Leg Press (45 Degrees)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Bench Press (Barbell)
5
8 reps
50%
3
Seated Dumbbell Curl
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Bench Press (Barbell)
5
8 reps
50%
3
Seated Dumbbell Curl
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Bench Press (Barbell)
5
8 reps
50%
3
Seated Dumbbell Curl
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Bench Press (Barbell)
5
8 reps
50%
3
Seated Dumbbell Curl
3
10 reps
-
4
Skull Crusher (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
67%
2
Bench Press (Barbell)
5
5 reps
67%
3
Deadlift (Barbell)
5
5 reps
67%
4
Leg Press (45 Degrees)
4
10 reps
-
5
Lat Pulldown
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Deadlift (Barbell)
5
5 reps
70%
4
Leg Press (45 Degrees)
4
10 reps
-
5
Lat Pulldown
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
73%
2
Bench Press (Barbell)
5
5 reps
73%
3
Deadlift (Barbell)
5
5 reps
73%
4
Leg Press (45 Degrees)
4
10 reps
-
5
Lat Pulldown
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
76%
2
Bench Press (Barbell)
5
5 reps
76%
3
Deadlift (Barbell)
5
5 reps
76%
4
Leg Press (45 Degrees)
4
10 reps
-
5
Lat Pulldown
4
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
67%
67%
67%
67%
67%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
67%
67%
67%
67%
67%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
7 Reps
-
-
-
-
4
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
Day 2
1
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
2
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
3
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
67%
67%
67%
67%
67%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
67%
67%
67%
67%
67%
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
50%
50%
50%
50%
50%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
50%
50%
50%
50%
50%
3
Seated Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
67%
67%
67%
67%
67%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
67%
67%
67%
67%
67%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
67%
67%
67%
67%
67%
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
5
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-