logo
BoostcampPNG

Mery's 5x Beginner UL

by mery

Program Description

teaches you the basic compounds, how to show up, how to train hard, and how to lift. rep ranges. pick a weight you can do the first amount of reps in the range for that exercise. add a rep each week until you reach the top end. the following week, add 5-10lbs and repeat the low end of the range once again. eg: week 1: deadlift 135x3 week 2: deadlift 135x4 week 3: deadlift 135x5 week 4: deadlift 135x6 week 6: deadlift 145x3 week 7: deadlift 145x4 and so on. for warmups, optional 5-10min walking on treadmill/elliptical/cardio bike/etc perform 1-3 warmup sets, depending on the exercise. for a warmup set, pick a weight you can very easily do without generating any fatigue. increase weight every warmup set. rest 2-3min, and start your first working set. for rest times, 3-5min, or just whenever you feel okay.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 14, 2025 01:35
  • Last Edited
    Mar 29, 2025 07:47
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
-
2
Barbell Row
2
-
-
3
Pull-Up (Bodyweight)
2
-
-
4
Overhead Press (Barbell)
2
-
-
5
Bicep Curl (Dumbbell)
2
-
-
6
JM Press
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
-
2
Barbell Row
2
-
-
3
Pull-Up (Bodyweight)
2
-
-
4
Overhead Press (Barbell)
2
-
-
5
Bicep Curl (Dumbbell)
2
-
-
6
JM Press
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
-
2
Barbell Row
2
-
-
3
Pull-Up (Bodyweight)
2
-
-
4
Overhead Press (Barbell)
2
-
-
5
Bicep Curl (Dumbbell)
2
-
-
6
JM Press
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
-
2
Barbell Row
2
-
-
3
Pull-Up (Bodyweight)
2
-
-
4
Overhead Press (Barbell)
2
-
-
5
Bicep Curl (Dumbbell)
2
-
-
6
JM Press
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
-
2
Barbell Row
2
-
-
3
Pull-Up (Bodyweight)
2
-
-
4
Overhead Press (Barbell)
2
-
-
5
Bicep Curl (Dumbbell)
2
-
-
6
JM Press
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
-
2
Barbell Row
2
-
-
3
Pull-Up (Bodyweight)
2
-
-
4
Overhead Press (Barbell)
2
-
-
5
Bicep Curl (Dumbbell)
2
-
-
6
JM Press
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
-
2
Barbell Row
2
-
-
3
Pull-Up (Bodyweight)
2
-
-
4
Overhead Press (Barbell)
2
-
-
5
Bicep Curl (Dumbbell)
2
-
-
6
JM Press
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
-
2
Barbell Row
2
-
-
3
Pull-Up (Bodyweight)
2
-
-
4
Overhead Press (Barbell)
2
-
-
5
Bicep Curl (Dumbbell)
2
-
-
6
JM Press
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
-
2
Barbell Row
2
-
-
3
Pull-Up (Bodyweight)
2
-
-
4
Overhead Press (Barbell)
2
-
-
5
Bicep Curl (Dumbbell)
2
-
-
6
JM Press
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
-
2
Barbell Row
2
-
-
3
Pull-Up (Bodyweight)
2
-
-
4
Overhead Press (Barbell)
2
-
-
5
Bicep Curl (Dumbbell)
2
-
-
6
JM Press
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
-
2
Barbell Row
2
-
-
3
Pull-Up (Bodyweight)
2
-
-
4
Overhead Press (Barbell)
2
-
-
5
Bicep Curl (Dumbbell)
2
-
-
6
JM Press
2
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
-
2
Barbell Row
2
-
-
3
Pull-Up (Bodyweight)
2
-
-
4
Overhead Press (Barbell)
2
-
-
5
Bicep Curl (Dumbbell)
2
-
-
6
JM Press
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
-
2
Deadlift (Barbell)
2
-
-
3
Adduction
2
-
-
4
Sissy Squat (Weighted)
2
-
-
5
Nordic Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
-
2
Deadlift (Barbell)
2
-
-
3
Adduction
2
-
-
4
Sissy Squat (Weighted)
2
-
-
5
Nordic Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
-
2
Deadlift (Barbell)
2
-
-
3
Adduction
2
-
-
4
Sissy Squat (Weighted)
2
-
-
5
Nordic Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
-
2
Deadlift (Barbell)
2
-
-
3
Adduction
2
-
-
4
Sissy Squat (Weighted)
2
-
-
5
Nordic Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
-
2
Deadlift (Barbell)
2
-
-
3
Adduction
2
-
-
4
Sissy Squat (Weighted)
2
-
-
5
Nordic Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
-
2
Deadlift (Barbell)
2
-
-
3
Adduction
2
-
-
4
Sissy Squat (Weighted)
2
-
-
5
Nordic Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
-
2
Deadlift (Barbell)
2
-
-
3
Adduction
2
-
-
4
Sissy Squat (Weighted)
2
-
-
5
Nordic Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
-
2
Deadlift (Barbell)
2
-
-
3
Adduction
2
-
-
4
Sissy Squat (Weighted)
2
-
-
5
Nordic Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
-
2
Deadlift (Barbell)
2
-
-
3
Adduction
2
-
-
4
Sissy Squat (Weighted)
2
-
-
5
Nordic Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
-
2
Deadlift (Barbell)
2
-
-
3
Adduction
2
-
-
4
Sissy Squat (Weighted)
2
-
-
5
Nordic Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
-
2
Deadlift (Barbell)
2
-
-
3
Adduction
2
-
-
4
Sissy Squat (Weighted)
2
-
-
5
Nordic Curl
2
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
-
2
Deadlift (Barbell)
2
-
-
3
Adduction
2
-
-
4
Sissy Squat (Weighted)
2
-
-
5
Nordic Curl
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
-
2
Barbell Row
2
-
-
3
Pull-Up (Bodyweight)
2
-
-
4
Overhead Press (Barbell)
2
-
-
5
Bicep Curl (Dumbbell)
2
-
-
6
JM Press
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
-
2
Barbell Row
2
-
-
3
Pull-Up (Bodyweight)
2
-
-
4
Overhead Press (Barbell)
2
-
-
5
Bicep Curl (Dumbbell)
2
-
-
6
JM Press
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
-
2
Barbell Row
2
-
-
3
Pull-Up (Bodyweight)
2
-
-
4
Overhead Press (Barbell)
2
-
-
5
Bicep Curl (Dumbbell)
2
-
-
6
JM Press
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
-
2
Barbell Row
2
-
-
3
Pull-Up (Bodyweight)
2
-
-
4
Overhead Press (Barbell)
2
-
-
5
Bicep Curl (Dumbbell)
2
-
-
6
JM Press
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
-
2
Barbell Row
2
-
-
3
Pull-Up (Bodyweight)
2
-
-
4
Overhead Press (Barbell)
2
-
-
5
Bicep Curl (Dumbbell)
2
-
-
6
JM Press
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
-
2
Barbell Row
2
-
-
3
Pull-Up (Bodyweight)
2
-
-
4
Overhead Press (Barbell)
2
-
-
5
Bicep Curl (Dumbbell)
2
-
-
6
JM Press
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
-
2
Barbell Row
2
-
-
3
Pull-Up (Bodyweight)
2
-
-
4
Overhead Press (Barbell)
2
-
-
5
Bicep Curl (Dumbbell)
2
-
-
6
JM Press
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
-
2
Barbell Row
2
-
-
3
Pull-Up (Bodyweight)
2
-
-
4
Overhead Press (Barbell)
2
-
-
5
Bicep Curl (Dumbbell)
2
-
-
6
JM Press
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
-
2
Barbell Row
2
-
-
3
Pull-Up (Bodyweight)
2
-
-
4
Overhead Press (Barbell)
2
-
-
5
Bicep Curl (Dumbbell)
2
-
-
6
JM Press
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
-
2
Barbell Row
2
-
-
3
Pull-Up (Bodyweight)
2
-
-
4
Overhead Press (Barbell)
2
-
-
5
Bicep Curl (Dumbbell)
2
-
-
6
JM Press
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
-
2
Barbell Row
2
-
-
3
Pull-Up (Bodyweight)
2
-
-
4
Overhead Press (Barbell)
2
-
-
5
Bicep Curl (Dumbbell)
2
-
-
6
JM Press
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
-
2
Barbell Row
2
-
-
3
Pull-Up (Bodyweight)
2
-
-
4
Overhead Press (Barbell)
2
-
-
5
Bicep Curl (Dumbbell)
2
-
-
6
JM Press
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
-
2
Deadlift (Barbell)
2
-
-
3
Adduction
2
-
-
4
Sissy Squat (Weighted)
2
-
-
5
Nordic Curl
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
-
2
Deadlift (Barbell)
2
-
-
3
Adduction
2
-
-
4
Sissy Squat (Weighted)
2
-
-
5
Nordic Curl
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
-
2
Deadlift (Barbell)
2
-
-
3
Adduction
2
-
-
4
Sissy Squat (Weighted)
2
-
-
5
Nordic Curl
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
-
2
Deadlift (Barbell)
2
-
-
3
Adduction
2
-
-
4
Sissy Squat (Weighted)
2
-
-
5
Nordic Curl
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
-
2
Deadlift (Barbell)
2
-
-
3
Adduction
2
-
-
4
Sissy Squat (Weighted)
2
-
-
5
Nordic Curl
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
-
2
Deadlift (Barbell)
2
-
-
3
Adduction
2
-
-
4
Sissy Squat (Weighted)
2
-
-
5
Nordic Curl
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
-
2
Deadlift (Barbell)
2
-
-
3
Adduction
2
-
-
4
Sissy Squat (Weighted)
2
-
-
5
Nordic Curl
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
-
2
Deadlift (Barbell)
2
-
-
3
Adduction
2
-
-
4
Sissy Squat (Weighted)
2
-
-
5
Nordic Curl
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
-
2
Deadlift (Barbell)
2
-
-
3
Adduction
2
-
-
4
Sissy Squat (Weighted)
2
-
-
5
Nordic Curl
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
-
2
Deadlift (Barbell)
2
-
-
3
Adduction
2
-
-
4
Sissy Squat (Weighted)
2
-
-
5
Nordic Curl
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
-
2
Deadlift (Barbell)
2
-
-
3
Adduction
2
-
-
4
Sissy Squat (Weighted)
2
-
-
5
Nordic Curl
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
-
2
Deadlift (Barbell)
2
-
-
3
Adduction
2
-
-
4
Sissy Squat (Weighted)
2
-
-
5
Nordic Curl
2
-
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
-
-
2
Barbell Row
2 Sets
-
-
3
Pull-Up (Bodyweight)
2 Sets
-
-
4
Overhead Press (Barbell)
2 Sets
-
-
5
Bicep Curl (Dumbbell)
2 Sets
-
-
6
JM Press
2 Sets
-
-
Day 2
1
Squat (Barbell)
2 Sets
-
-
2
Deadlift (Barbell)
2 Sets
-
-
3
Adduction
2 Sets
-
-
4
Sissy Squat (Weighted)
2 Sets
-
-
5
Nordic Curl
2 Sets
-
-
Day 3
1
Bench Press (Barbell)
2 Sets
-
-
2
Barbell Row
2 Sets
-
-
3
Pull-Up (Bodyweight)
2 Sets
-
-
4
Overhead Press (Barbell)
2 Sets
-
-
5
Bicep Curl (Dumbbell)
2 Sets
-
-
6
JM Press
2 Sets
-
-
Day 4
1
Squat (Barbell)
2 Sets
-
-
2
Deadlift (Barbell)
2 Sets
-
-
3
Adduction
2 Sets
-
-
4
Sissy Squat (Weighted)
2 Sets
-
-
5
Nordic Curl
2 Sets
-
-