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JC's big 5

by Makodou D.
3 athletes joined

Program Description

Improve strength on big 5 lifts over 5 weeks. Lift like a Man

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 22, 2025 07:46
  • Last Edited
    Jul 08, 2025 11:53

Summary

Unleash your strength with JC's Big 5, a dynamic 5-week program designed to elevate your training through a balanced mix of upper and lower body workouts. Committing to just 4 days a week, you'll tackle compound lifts like the bench press and squats, alongside targeted accessory movements to enhance muscle growth and endurance. Each session is crafted to challenge your limits while promoting recovery, ensuring you build strength efficiently. Get ready to transform your physique and boost your performance—your journey starts now!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
9.1%
Hamstrings
8.6%
Triceps
8.6%
Front Delts
8%
Biceps
7.3%
Middle Delts
7.2%
Quadriceps
7.2%
Glutes
7%
Lats
5.9%
Chest
5.8%
Abs
5.6%
Adductors
4.9%
Rear Delts
4.8%
Calves
4.8%
Lower Back
2.9%
Abductors
2.1%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Bent Over Row (Barbell)
3
10 reps
RPE 6
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 6
4
Lat Pulldown
2
12 reps
RPE 6
5
Dip (Bodyweight)
2
10 reps
RPE 6
6A
Y Raise
3
10 reps
RPE 6
6B
Alternating Dumbbell Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bent Over Row (Barbell)
3
8 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
4
Lat Pulldown
2
12 reps
RPE 6
5
Dip (Bodyweight)
2
10 reps
RPE 6
6A
Y Raise
3
10 reps
RPE 6
6B
Alternating Dumbbell Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Bent Over Row (Barbell)
3
6 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 6
5
Dip (Bodyweight)
2
10 reps
-
6A
Y Raise
3
10 reps
RPE 6
6B
Alternating Dumbbell Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4 reps
RPE 10
2
Bent Over Row (Barbell)
3
4 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
4 reps
RPE 10
4
Lat Pulldown
2
12 reps
RPE 6
5
Dip (Bodyweight)
2
10 reps
RPE 6
6A
Y Raise
3
10 reps
RPE 6
6B
Alternating Dumbbell Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 6
2
Bent Over Row (Barbell)
3
10 reps
RPE 6
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 6
4
Lat Pulldown
2
12 reps
RPE 6
5A
Y Raise
3
10 reps
RPE 6
5B
Chest Fly (Dumbbell)
2
10 reps
RPE 6
6
Alternating Dumbbell Curl
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
3A
Hip Adductor (Machine)
2
15 reps
RPE 6
3B
Hip Abductor (Machine)
2
15 reps
RPE 6
4A
Hanging Leg Raise
2
10 reps
RPE 6
4B
Standing Calf Raise
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
3A
Hip Adductor (Machine)
2
15 reps
RPE 6
3B
Hip Abductor (Machine)
2
15 reps
RPE 6
4A
Hanging Leg Raise
2
10 reps
RPE 6
4B
Standing Calf Raise
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 8
3A
Hip Adductor (Machine)
2
15 reps
RPE 6
3B
Hip Abductor (Machine)
2
15 reps
RPE 6
4A
Hanging Leg Raise
2
10 reps
RPE 6
4B
Standing Calf Raise
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
4 reps
RPE 10
3A
Hip Adductor (Machine)
2
15 reps
RPE 6
3B
Hip Abductor (Machine)
2
15 reps
RPE 6
4A
Hanging Leg Raise
2
10 reps
RPE 6
4B
Standing Calf Raise
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6
3A
Hip Adductor (Machine)
2
15 reps
RPE 6
3B
Hip Abductor (Machine)
2
15 reps
RPE 6
4A
Hanging Leg Raise
2
10 reps
RPE 6
4B
Standing Calf Raise
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 6
2
Pull-Up (Weighted)
3
10 reps
RPE 5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
4A
Tricep Extension (Cable)
2
10 reps
RPE 6
4B
Face Pull
3
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Pull-Up (Weighted)
3
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4A
Tricep Extension (Cable)
2
10 reps
RPE 6
4B
Face Pull
3
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 8
2
Pull-Up (Weighted)
3
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8
4A
Tricep Extension (Cable)
2
10 reps
RPE 6
4B
Face Pull
3
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4 reps
RPE 10
2
Pull-Up (Weighted)
3
4 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
4 reps
RPE 10
4A
Tricep Extension (Cable)
2
10 reps
RPE 6
4B
Face Pull
3
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 6
2
Pull-Up (Weighted)
3
10 reps
RPE 5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
4A
Tricep Extension (Cable)
2
10 reps
RPE 6
4B
Face Pull
3
10 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 6
2
Leg Press
3
10 reps
RPE 6
3
Leg Curl
3
12 reps
RPE 6
4
Hip Adductor (Machine)
3
15 reps
RPE 6
5A
Standing Calf Raise
3
10 reps
RPE 6
5B
Hanging Leg Raise
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Leg Press
3
8 reps
RPE 7
3
Leg Curl
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 6
5A
Standing Calf Raise
3
10 reps
RPE 6
5B
Hanging Leg Raise
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Leg Press
3
6 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Hip Adductor (Machine)
3
15 reps
RPE 6
5A
Standing Calf Raise
3
10 reps
RPE 6
5B
Hanging Leg Raise
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 10
2
Leg Press
3
4 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 6
4
Hip Adductor (Machine)
3
15 reps
RPE 6
5A
Standing Calf Raise
3
10 reps
RPE 6
5B
Hanging Leg Raise
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 6
2
Leg Press
3
10 reps
RPE 6
3
Leg Curl
3
12 reps
RPE 6
4
Hip Adductor (Machine)
3
15 reps
RPE 6
5A
Standing Calf Raise
3
10 reps
RPE 6
5B
Hanging Leg Raise
2
10 reps
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@6
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@6
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@6
4
Lat Pulldown
2 Sets
12 Reps
@6
5
Dip (Bodyweight)
2 Sets
10 Reps
@6
6A
Y Raise
3 Sets
10 Reps
@6
6B
Alternating Dumbbell Curl
3 Sets
10 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@6
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@6
3A
Hip Adductor (Machine)
2 Sets
15 Reps
@6
3B
Hip Abductor (Machine)
2 Sets
15 Reps
@6
4A
Hanging Leg Raise
2 Sets
10 Reps
@6
4B
Standing Calf Raise
3 Sets
12 Reps
@6
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
@6
2
Pull-Up (Weighted)
3 Sets
10 Reps
@5
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6
4A
Tricep Extension (Cable)
2 Sets
10 Reps
@6
4B
Face Pull
3 Sets
10 Reps
@6
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6
6
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@6
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
@6
2
Leg Press
3 Sets
10 Reps
@6
3
Leg Curl
3 Sets
12 Reps
@6
4
Hip Adductor (Machine)
3 Sets
15 Reps
@6
5A
Standing Calf Raise
3 Sets
10 Reps
@6
5B
Hanging Leg Raise
2 Sets
10 Reps
@6