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BoostcampPNG

5x5 strong lift program(modified ver.)

by William Chaplin

Program Description

the increase of strenght and size of muscle it also improve your performance capablility

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 15, 2025 12:16
  • Last Edited
    May 16, 2025 09:14

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
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)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Power Clean
5
4 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
5
5 reps
70%
3
Deadlift (Barbell)
1
5 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Power Clean
5
4 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
5
5 reps
70%
3
Deadlift (Barbell)
1
5 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Power Clean
5
4 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
5
5 reps
70%
3
Deadlift (Barbell)
1
5 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Power Clean
5
4 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
5
5 reps
70%
3
Deadlift (Barbell)
1
5 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Power Clean
5
4 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
5
5 reps
70%
3
Deadlift (Barbell)
1
5 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Power Clean
5
4 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
5
5 reps
70%
3
Deadlift (Barbell)
1
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
5
5 reps
70%
3
Deadlift (Barbell)
1
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Power Clean
5
4 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
5
5 reps
70%
3
Deadlift (Barbell)
1
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Power Clean
5
4 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
5
5 reps
70%
3
Deadlift (Barbell)
1
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Power Clean
5
4 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
5
5 reps
70%
3
Deadlift (Barbell)
1
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Power Clean
5
4 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
5
5 reps
70%
3
Deadlift (Barbell)
1
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Power Clean
5
4 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
5
5 reps
70%
3
Deadlift (Barbell)
1
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Power Clean
5
4 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Power Clean
5
4 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
5
5 reps
70%
3
Deadlift (Barbell)
1
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Power Clean
5
4 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
5
5 reps
70%
3
Deadlift (Barbell)
1
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Power Clean
5
4 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
5
5 reps
70%
3
Deadlift (Barbell)
1
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Power Clean
5
4 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
5
5 reps
70%
3
Deadlift (Barbell)
1
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Power Clean
5
4 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
5
5 reps
70%
3
Deadlift (Barbell)
1
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Power Clean
5
4 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
5
5 reps
70%
3
Deadlift (Barbell)
1
5 reps
70%
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Bench Press (Barbell)
5 Sets
5 Reps
70%
3
Power Clean
5 Sets
4 Reps
70%
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Bench Press (Barbell)
5 Sets
5 Reps
70%
3
Power Clean
5 Sets
4 Reps
70%
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Overhead Press (Barbell)
5 Sets
5 Reps
70%
3
Deadlift (Barbell)
1 Set
5 Reps
70%