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Big 5

by Alexander F.

Program Description

Unleash your strength potential with the **Big 5** program, a comprehensive 12-week powerbuilding journey designed for beginners. This program focuses on the foundational barbell lifts: Squat, Bench Press, Deadlift, Bent Over Row, and Overhead Press, ensuring you build muscle and power effectively. With 36 sessions spread across the weeks, each workout lasts approximately 60 minutes, allowing you to develop strength while mastering proper technique. Equip your garage gym and get ready to transform your physique and performance! Feel free to add sets as long as you can stay within the rep range with the same weight!

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 07, 2025 05:42
  • Last Edited
    Jul 07, 2025 06:16
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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
Squat (Barbell)
2
1-5 reps
-
2
Bench Press (Barbell)
2
1-5 reps
-
3
Deadlift (Barbell)
2
1-5 reps
-
4
Bent Over Row (Barbell)
2
1-5 reps
-
5
Overhead Press (Barbell)
2
1-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
-
2
Bench Press (Barbell)
2
1-5 reps
-
3
Deadlift (Barbell)
2
1-5 reps
-
4
Bent Over Row (Barbell)
2
1-5 reps
-
5
Overhead Press (Barbell)
2
1-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
-
2
Bench Press (Barbell)
2
1-5 reps
-
3
Deadlift (Barbell)
2
1-5 reps
-
4
Bent Over Row (Barbell)
2
1-5 reps
-
5
Overhead Press (Barbell)
2
1-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
-
2
Bench Press (Barbell)
2
1-5 reps
-
3
Deadlift (Barbell)
2
1-5 reps
-
4
Bent Over Row (Barbell)
2
1-5 reps
-
5
Overhead Press (Barbell)
2
1-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
-
2
Bench Press (Barbell)
2
1-5 reps
-
3
Deadlift (Barbell)
2
1-5 reps
-
4
Bent Over Row (Barbell)
2
1-5 reps
-
5
Overhead Press (Barbell)
2
1-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
-
2
Bench Press (Barbell)
2
1-5 reps
-
3
Deadlift (Barbell)
2
1-5 reps
-
4
Bent Over Row (Barbell)
2
1-5 reps
-
5
Overhead Press (Barbell)
2
1-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
-
2
Bench Press (Barbell)
2
1-5 reps
-
3
Deadlift (Barbell)
2
1-5 reps
-
4
Bent Over Row (Barbell)
2
1-5 reps
-
5
Overhead Press (Barbell)
2
1-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
-
2
Bench Press (Barbell)
2
1-5 reps
-
3
Deadlift (Barbell)
2
1-5 reps
-
4
Bent Over Row (Barbell)
2
1-5 reps
-
5
Overhead Press (Barbell)
2
1-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
-
2
Bench Press (Barbell)
2
1-5 reps
-
3
Deadlift (Barbell)
2
1-5 reps
-
4
Bent Over Row (Barbell)
2
1-5 reps
-
5
Overhead Press (Barbell)
2
1-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
-
2
Bench Press (Barbell)
2
1-5 reps
-
3
Deadlift (Barbell)
2
1-5 reps
-
4
Bent Over Row (Barbell)
2
1-5 reps
-
5
Overhead Press (Barbell)
2
1-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
-
2
Bench Press (Barbell)
2
1-5 reps
-
3
Deadlift (Barbell)
2
1-5 reps
-
4
Bent Over Row (Barbell)
2
1-5 reps
-
5
Overhead Press (Barbell)
2
1-5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-5 reps
-
2
Bench Press (Barbell)
2
1-5 reps
-
3
Deadlift (Barbell)
2
1-5 reps
-
4
Bent Over Row (Barbell)
2
1-5 reps
-
5
Overhead Press (Barbell)
2
1-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Deadlift (Barbell)
2
6-10 reps
-
4
Bent Over Row (Barbell)
2
6-10 reps
-
5
Overhead Press (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Deadlift (Barbell)
2
6-10 reps
-
4
Bent Over Row (Barbell)
2
6-10 reps
-
5
Overhead Press (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Deadlift (Barbell)
2
6-10 reps
-
4
Bent Over Row (Barbell)
2
6-10 reps
-
5
Overhead Press (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Deadlift (Barbell)
2
6-10 reps
-
4
Bent Over Row (Barbell)
2
6-10 reps
-
5
Overhead Press (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Deadlift (Barbell)
2
6-10 reps
-
4
Bent Over Row (Barbell)
2
6-10 reps
-
5
Overhead Press (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Deadlift (Barbell)
2
6-10 reps
-
4
Bent Over Row (Barbell)
2
6-10 reps
-
5
Overhead Press (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Deadlift (Barbell)
2
6-10 reps
-
4
Bent Over Row (Barbell)
2
6-10 reps
-
5
Overhead Press (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Deadlift (Barbell)
2
6-10 reps
-
4
Bent Over Row (Barbell)
2
6-10 reps
-
5
Overhead Press (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Deadlift (Barbell)
2
6-10 reps
-
4
Bent Over Row (Barbell)
2
6-10 reps
-
5
Overhead Press (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Deadlift (Barbell)
2
6-10 reps
-
4
Bent Over Row (Barbell)
2
6-10 reps
-
5
Overhead Press (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Deadlift (Barbell)
2
6-10 reps
-
4
Bent Over Row (Barbell)
2
6-10 reps
-
5
Overhead Press (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Bench Press (Barbell)
2
6-10 reps
-
3
Deadlift (Barbell)
2
6-10 reps
-
4
Bent Over Row (Barbell)
2
6-10 reps
-
5
Overhead Press (Barbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
11-15 reps
-
2
Bench Press (Barbell)
2
11-15 reps
-
3
Deadlift (Barbell)
2
11-15 reps
-
4
Bent Over Row (Barbell)
2
11-15 reps
-
5
Overhead Press (Barbell)
2
11-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
11-15 reps
-
2
Bench Press (Barbell)
2
11-15 reps
-
3
Deadlift (Barbell)
2
11-15 reps
-
4
Bent Over Row (Barbell)
2
11-15 reps
-
5
Overhead Press (Barbell)
2
11-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
11-15 reps
-
2
Bench Press (Barbell)
2
11-15 reps
-
3
Deadlift (Barbell)
2
11-15 reps
-
4
Bent Over Row (Barbell)
2
11-15 reps
-
5
Overhead Press (Barbell)
2
11-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
11-15 reps
-
2
Bench Press (Barbell)
2
11-15 reps
-
3
Deadlift (Barbell)
2
11-15 reps
-
4
Bent Over Row (Barbell)
2
11-15 reps
-
5
Overhead Press (Barbell)
2
11-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
11-15 reps
-
2
Bench Press (Barbell)
2
11-15 reps
-
3
Deadlift (Barbell)
2
11-15 reps
-
4
Bent Over Row (Barbell)
2
11-15 reps
-
5
Overhead Press (Barbell)
2
11-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
11-15 reps
-
2
Bench Press (Barbell)
2
11-15 reps
-
3
Deadlift (Barbell)
2
11-15 reps
-
4
Bent Over Row (Barbell)
2
11-15 reps
-
5
Overhead Press (Barbell)
2
11-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
11-15 reps
-
2
Bench Press (Barbell)
2
11-15 reps
-
3
Deadlift (Barbell)
2
11-15 reps
-
4
Bent Over Row (Barbell)
2
11-15 reps
-
5
Overhead Press (Barbell)
2
11-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
11-15 reps
-
2
Bench Press (Barbell)
2
11-15 reps
-
3
Deadlift (Barbell)
2
11-15 reps
-
4
Bent Over Row (Barbell)
2
11-15 reps
-
5
Overhead Press (Barbell)
2
11-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
11-15 reps
-
2
Bench Press (Barbell)
2
11-15 reps
-
3
Deadlift (Barbell)
2
11-15 reps
-
4
Bent Over Row (Barbell)
2
11-15 reps
-
5
Overhead Press (Barbell)
2
11-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
11-15 reps
-
2
Bench Press (Barbell)
2
11-15 reps
-
3
Deadlift (Barbell)
2
11-15 reps
-
4
Bent Over Row (Barbell)
2
11-15 reps
-
5
Overhead Press (Barbell)
2
11-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
11-15 reps
-
2
Bench Press (Barbell)
2
11-15 reps
-
3
Deadlift (Barbell)
2
11-15 reps
-
4
Bent Over Row (Barbell)
2
11-15 reps
-
5
Overhead Press (Barbell)
2
11-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
11-15 reps
-
2
Bench Press (Barbell)
2
11-15 reps
-
3
Deadlift (Barbell)
2
11-15 reps
-
4
Bent Over Row (Barbell)
2
11-15 reps
-
5
Overhead Press (Barbell)
2
11-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1-5 Reps
-
2
Bench Press (Barbell)
2 Sets
1-5 Reps
-
3
Deadlift (Barbell)
2 Sets
1-5 Reps
-
4
Bent Over Row (Barbell)
2 Sets
1-5 Reps
-
5
Overhead Press (Barbell)
2 Sets
1-5 Reps
-
Day 2
1
Squat (Barbell)
2 Sets
6-10 Reps
-
2
Bench Press (Barbell)
2 Sets
6-10 Reps
-
3
Deadlift (Barbell)
2 Sets
6-10 Reps
-
4
Bent Over Row (Barbell)
2 Sets
6-10 Reps
-
5
Overhead Press (Barbell)
2 Sets
6-10 Reps
-
Day 3
1
Squat (Barbell)
2 Sets
11-15 Reps
-
2
Bench Press (Barbell)
2 Sets
11-15 Reps
-
3
Deadlift (Barbell)
2 Sets
11-15 Reps
-
4
Bent Over Row (Barbell)
2 Sets
11-15 Reps
-
5
Overhead Press (Barbell)
2 Sets
11-15 Reps
-