Program Description
Improve strength on big 5 lifts over 5 weeks. Lift like a Man
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedApr 22, 2025 07:46
- Last EditedMay 16, 2025 11:12
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
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 Pulldown2 Sets
12 Reps
@6
5
Dip (Bodyweight)2 Sets
10 Reps
@6
6A
Y Raise3 Sets
10 Reps
@6
6B
Alternating Dumbbell Curl3 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 Raise2 Sets
10 Reps
@6
4B
Standing Calf Raise3 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 Pull3 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 Press3 Sets
10 Reps
@6
3
Leg Curl3 Sets
12 Reps
@6
4
Hip Adductor (Machine)3 Sets
15 Reps
@6
5A
Standing Calf Raise3 Sets
10 Reps
@6
5B
Hanging Leg Raise2 Sets
10 Reps
@6