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5x5 ( William Modified )

by William Chaplin
2 athletes joined

Program Description

Get noob gains.

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 16, 2025 09:22
  • Last Edited
    Jun 18, 2025 08:11

Summary

Unlock your strength potential with the 5x5 (William Modified) program! Over the course of 4 weeks, you'll engage in a rigorous 5-day training split designed to build muscle and increase power through compound lifts like squats, bench presses, and barbell rows. Each workout is strategically crafted to challenge your limits, utilizing a mix of barbell and dumbbell exercises to target major muscle groups effectively. Perfect for those ready to push their boundaries and achieve serious gains in strength and endurance!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
15.5%
Middle Delts
13.4%
Chest
13.2%
Triceps
10.1%
Glutes
9.6%
Quadriceps
8.7%
Upper Back
6.3%
Hamstrings
5.2%
Lats
3.8%
Abs
3.5%
Adductors
3.5%
Lower Back
3.4%
Biceps
2.3%
Rear Delts
1.4%
Forearms
0.2%
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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
80%
2
Bench Press (Barbell)
5
5 reps
70%
3
Barbell Row
3
5 reps
RPE 6
4
Bench Press (Dumbbell)
3
7 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
75%
3
Barbell Row
3
5 reps
RPE 6
4
Bench Press (Dumbbell)
3
7 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
95%
2
Bench Press (Barbell)
2
5 reps
85%
3
Barbell Row
3
5 reps
RPE 6
4
Bench Press (Dumbbell)
3
7 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Bench Press (Barbell)
2
5 reps
70%
4
Bench Press (Dumbbell)
2
7 reps
RPE 7
5
Pull-Up (Bodyweight)
1
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
8
Back Extension (Weighted)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Overhead Press (Barbell)
3
5 reps
85%
3
Bench Press (Barbell)
2
5 reps
75%
4
Bench Press (Dumbbell)
2
7 reps
RPE 7
5
Pull-Up (Bodyweight)
1
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
8
Back Extension (Weighted)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
95%
2
Overhead Press (Barbell)
3
5 reps
85%
3
Bench Press (Barbell)
2
5 reps
75%
4
Bench Press (Dumbbell)
2
7 reps
RPE 7
5
Pull-Up (Bodyweight)
1
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
8
Back Extension (Weighted)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 5
2
Push Up
2
15 reps
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 5
2
Push Up
2
15 reps
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 5
2
Push Up
2
15 reps
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
70%
3
Barbell Row
3
5 reps
RPE 6
4
Bench Press (Dumbbell)
3
7 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
90%
2
Bench Press (Barbell)
2
5 reps
80%
3
Barbell Row
3
5 reps
RPE 6
4
Bench Press (Dumbbell)
3
7 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
90%
2
Bench Press (Barbell)
2
5 reps
80%
3
Barbell Row
3
5 reps
RPE 6
4
Bench Press (Dumbbell)
3
7 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Bench Press (Barbell)
2
5 reps
70%
4
Bench Press (Dumbbell)
2
7 reps
RPE 7
5
Pull-Up (Bodyweight)
1
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
8
Back Extension (Weighted)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
90%
2
Overhead Press (Barbell)
2
5 reps
80%
3
Bench Press (Barbell)
2
5 reps
70%
4
Bench Press (Dumbbell)
2
7 reps
RPE 7
5
Pull-Up (Bodyweight)
1
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
8
Back Extension (Weighted)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
90%
2
Overhead Press (Barbell)
2
5 reps
80%
3
Bench Press (Barbell)
2
5 reps
70%
4
Bench Press (Dumbbell)
2
7 reps
RPE 7
5
Pull-Up (Bodyweight)
1
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
8
Back Extension (Weighted)
3
8 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Bench Press (Barbell)
5 Sets
5 Reps
70%
3
Barbell Row
3 Sets
5 Reps
@6
4
Bench Press (Dumbbell)
3 Sets
7 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
6
Upright Row (Dumbbell)
3 Sets
12 Reps
@6
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Overhead Press (Barbell)
3 Sets
5 Reps
80%
3
Bench Press (Barbell)
2 Sets
5 Reps
70%
4
Bench Press (Dumbbell)
2 Sets
7 Reps
@7
5
Pull-Up (Bodyweight)
1 Set
5 Reps
@7
6
Bicep Curl (Dumbbell)
1 Set
8 Reps
@8
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
8
Back Extension (Weighted)
3 Sets
8 Reps
@8
Day 3
1
Plank
2 Sets
1 mins
@5
2
Push Up
2 Sets
15 Reps
@2
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Bench Press (Barbell)
5 Sets
5 Reps
70%
3
Barbell Row
3 Sets
5 Reps
@6
4
Bench Press (Dumbbell)
3 Sets
7 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
6
Upright Row (Dumbbell)
3 Sets
12 Reps
@6
Day 5
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Overhead Press (Barbell)
3 Sets
5 Reps
80%
3
Bench Press (Barbell)
2 Sets
5 Reps
70%
4
Bench Press (Dumbbell)
2 Sets
7 Reps
@7
5
Pull-Up (Bodyweight)
1 Set
5 Reps
@7
6
Bicep Curl (Dumbbell)
1 Set
8 Reps
@8
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
8
Back Extension (Weighted)
3 Sets
8 Reps
@8