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Stronglifts 5x5 low ceiling home gym + accessories

by Jason
1 athletes joined

Program Description

Unlock your strength potential with the **5x5 Stronglifts Plus Accessories** program! Over the course of 4 weeks, you'll engage in 12 intense training sessions designed for both novice and intermediate lifters. This program focuses on foundational powerlifting techniques, paired with accessory movements to sculpt and strengthen your physique. Each workout, averaging 70 minutes, includes essential lifts like squats, deadlifts, and bench presses, ensuring a comprehensive approach to muscle building and power development. Get ready to elevate your training and achieve impressive gains!

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Powerlifting, Muscle & Sculpting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 31, 2025 07:11
  • Last Edited
    Dec 31, 2025 08:36
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Front Delts
11.1%
Quadriceps
10.2%
Glutes
10.2%
Hamstrings
10.2%
Upper Back
9.3%
Lats
8.8%
Abs
6.5%
Chest
6.5%
Middle Delts
5.6%
Adductors
4.6%
Rear Delts
2.3%
Biceps
1.9%
Forearms
0.7%
Lower Back
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Inverted Row
3
AMRAP
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Seated Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Seated Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Dumbbell Bench Pullover
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Seated Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Dip (Bodyweight)
3
6-10 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Inverted Row
3
AMRAP
RPE 7.5
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Seated Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Dip (Bodyweight)
3
6-10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Seated Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Dip (Bodyweight)
3
6-10 reps
RPE 7.5
5
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Barbell Row
5
5 reps
RPE 8.5
4
Inverted Row
3
AMRAP
RPE 7.5
5
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Seated Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Deadlift (Barbell)
1
5 reps
RPE 8.5
4
Inverted Row
3
AMRAP
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@8.5
3
Barbell Row
5 Sets
5 Reps
@8.5
4
Inverted Row
3 Sets
AMRAP
@7.5
5
Rear Delt Fly (Dumbbell)
3 Sets
15-20 Reps
@7.5
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@8.5
2
Seated Overhead Press (Barbell)
5 Sets
5 Reps
@8.5
3
Deadlift (Barbell)
1 Set
5 Reps
@8.5
4
Dip (Bodyweight)
3 Sets
6-10 Reps
@7.5
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7.5
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@8.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@8.5
3
Barbell Row
5 Sets
5 Reps
@8.5
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
5
Leg Raise (Captain's Chair)
3 Sets
12-15 Reps
@7.5