Program Description
Progression and Training Layout: Add 2.5 kg to the bar each session if you complete all 5 sets of 5 reps with good form. If you miss reps, keep the same weight next time and focus on nailing your 5x5. Training Layout: Train 3 days per week — for example: Monday – Workout A Wednesday – Workout B Saturday – Workout A Next week, start with the other workout: Monday – Workout B, Wednesday – Workout A, Saturday – Workout B. Always alternate between Workout A and Workout B each session — A-B-A one week, then B-A-B the next, and so on.
Program Overview
- LevelBeginner, Novice
- GoalPowerbuilding, Bodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedOct 29, 2025 05:08
- Last EditedNov 01, 2025 06:34
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.
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.6%
Triceps
12.2%
Quadriceps
10.8%
Upper Back
7.4%
Lats
7.1%
Chest
6.8%
Front Delts
6.6%
Lower Back
6.6%
Hamstrings
6.4%
Biceps
6.3%
Abs
6.3%
Middle Delts
5.1%
Adductors
4%
Forearms
0.6%
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ON THE BOOSTCAMP APP FOR FREE
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Overhead Extension (Dumbbell)
3
6-10 reps
-
5
Bicep Curl (Barbell)
3
5-8 reps
-
6
Back Extension
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
AMRAP
-
4
Dip (Bodyweight)
3
4-10 reps
-
5
Pull-Up (Bodyweight)
3
4-10 reps
-
6
Back Extension
3
8-15 reps
-
7
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Overhead Extension (Dumbbell)
3
6-10 reps
-
5
Bicep Curl (Barbell)
3
5-8 reps
-
6
Back Extension
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
AMRAP
-
4
Dip (Bodyweight)
3
4-10 reps
-
5
Pull-Up (Bodyweight)
3
4-10 reps
-
6
Back Extension
3
8-15 reps
-
7
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Overhead Extension (Dumbbell)
3
6-10 reps
-
5
Bicep Curl (Barbell)
3
5-8 reps
-
6
Back Extension
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
AMRAP
-
4
Dip (Bodyweight)
3
4-10 reps
-
5
Pull-Up (Bodyweight)
3
4-10 reps
-
6
Back Extension
3
8-15 reps
-
7
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Overhead Extension (Dumbbell)
3
6-10 reps
-
5
Bicep Curl (Barbell)
3
5-8 reps
-
6
Back Extension
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
AMRAP
-
4
Dip (Bodyweight)
3
4-10 reps
-
5
Pull-Up (Bodyweight)
3
4-10 reps
-
6
Back Extension
3
8-15 reps
-
7
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Overhead Extension (Dumbbell)
3
6-10 reps
-
5
Bicep Curl (Barbell)
3
5-8 reps
-
6
Back Extension
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
AMRAP
-
4
Dip (Bodyweight)
3
4-10 reps
-
5
Pull-Up (Bodyweight)
3
4-10 reps
-
6
Back Extension
3
8-15 reps
-
7
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Overhead Extension (Dumbbell)
3
6-10 reps
-
5
Bicep Curl (Barbell)
3
5-8 reps
-
6
Back Extension
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
AMRAP
-
4
Dip (Bodyweight)
3
4-10 reps
-
5
Pull-Up (Bodyweight)
3
4-10 reps
-
6
Back Extension
3
8-15 reps
-
7
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Deadlift (Barbell)
1
AMRAP
-
4
Dip (Bodyweight)
3
4-10 reps
-
5
Pull-Up (Bodyweight)
3
4-10 reps
-
6
Back Extension
3
8-15 reps
-
7
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Overhead Extension (Dumbbell)
3
6-10 reps
-
5
Bicep Curl (Barbell)
3
5-8 reps
-
6
Back Extension
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
AMRAP
-
4
Dip (Bodyweight)
3
4-10 reps
-
5
Pull-Up (Bodyweight)
3
4-10 reps
-
6
Back Extension
3
8-15 reps
-
7
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Overhead Extension (Dumbbell)
3
6-10 reps
-
5
Bicep Curl (Barbell)
3
5-8 reps
-
6
Back Extension
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
AMRAP
-
4
Dip (Bodyweight)
3
4-10 reps
-
5
Pull-Up (Bodyweight)
3
4-10 reps
-
6
Back Extension
3
8-15 reps
-
7
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Overhead Extension (Dumbbell)
3
6-10 reps
-
5
Bicep Curl (Barbell)
3
5-8 reps
-
6
Back Extension
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
AMRAP
-
4
Dip (Bodyweight)
3
4-10 reps
-
5
Pull-Up (Bodyweight)
3
4-10 reps
-
6
Back Extension
3
8-15 reps
-
7
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Overhead Extension (Dumbbell)
3
6-10 reps
-
5
Bicep Curl (Barbell)
3
5-8 reps
-
6
Back Extension
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
AMRAP
-
4
Dip (Bodyweight)
3
4-10 reps
-
5
Pull-Up (Bodyweight)
3
4-10 reps
-
6
Back Extension
3
8-15 reps
-
7
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Overhead Extension (Dumbbell)
3
6-10 reps
-
5
Bicep Curl (Barbell)
3
5-8 reps
-
6
Back Extension
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
AMRAP
-
4
Dip (Bodyweight)
3
4-10 reps
-
5
Pull-Up (Bodyweight)
3
4-10 reps
-
6
Back Extension
3
8-15 reps
-
7
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Overhead Extension (Dumbbell)
3
6-10 reps
-
5
Bicep Curl (Barbell)
3
5-8 reps
-
6
Back Extension
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
-
3
Bent Over Row (Barbell)
3
5 reps
-
4
Overhead Extension (Dumbbell)
3
6-10 reps
-
5
Bicep Curl (Barbell)
3
5-8 reps
-
6
Back Extension
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
AMRAP
-
4
Dip (Bodyweight)
3
4-10 reps
-
5
Pull-Up (Bodyweight)
3
4-10 reps
-
6
Back Extension
3
8-15 reps
-
7
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Overhead Extension (Dumbbell)
3
6-10 reps
-
5
Bicep Curl (Barbell)
3
5-8 reps
-
6
Back Extension
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
AMRAP
-
4
Dip (Bodyweight)
3
4-10 reps
-
5
Pull-Up (Bodyweight)
3
4-10 reps
-
6
Back Extension
3
8-15 reps
-
7
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Overhead Extension (Dumbbell)
3
6-10 reps
-
5
Bicep Curl (Barbell)
3
5-8 reps
-
6
Back Extension
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
AMRAP
-
4
Dip (Bodyweight)
3
4-10 reps
-
5
Pull-Up (Bodyweight)
3
4-10 reps
-
6
Back Extension
3
8-15 reps
-
7
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Overhead Extension (Dumbbell)
3
6-10 reps
-
5
Bicep Curl (Barbell)
3
5-8 reps
-
6
Back Extension
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
AMRAP
-
4
Dip (Bodyweight)
3
4-10 reps
-
5
Pull-Up (Bodyweight)
3
4-10 reps
-
6
Back Extension
3
8-15 reps
-
7
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Overhead Extension (Dumbbell)
3
6-10 reps
-
5
Bicep Curl (Barbell)
3
5-8 reps
-
6
Back Extension
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
AMRAP
-
4
Dip (Bodyweight)
3
4-10 reps
-
5
Pull-Up (Bodyweight)
3
4-10 reps
-
6
Back Extension
3
8-15 reps
-
7
Knee Raise (Captain's Chair)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
4
Overhead Extension (Dumbbell)
3
6-10 reps
-
5
Bicep Curl (Barbell)
3
5-8 reps
-
6
Back Extension
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
AMRAP
-
4
Dip (Bodyweight)
3
4-10 reps
-
5
Pull-Up (Bodyweight)
3
4-10 reps
-
6
Back Extension
3
8-15 reps
-
7
Knee Raise (Captain's Chair)
3
6-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)3 Sets
5 Reps
@8
2
Bench Press (Barbell)3 Sets
5 Reps
-
3
Bent Over Row (Barbell)3 Sets
5 Reps
-
4
Overhead Extension (Dumbbell)3 Sets
6-10 Reps
-
5
Bicep Curl (Barbell)3 Sets
5-8 Reps
-
6
Back Extension3 Sets
8-15 Reps
-
Day 2
1
Squat (Barbell)3 Sets
5 Reps
-
2
Overhead Press (Barbell)3 Sets
5 Reps
-
3
Deadlift (Barbell)1 Set
AMRAP
-
4
Dip (Bodyweight)3 Sets
4-10 Reps
-
5
Pull-Up (Bodyweight)3 Sets
4-10 Reps
-
6
Back Extension3 Sets
8-15 Reps
-
7
Knee Raise (Captain's Chair)3 Sets
6-10 Reps
-
Day 3
1
Squat (Barbell)3 Sets
5 Reps
@8
2
Bench Press (Barbell)3 Sets
5 Reps
-
3
Bent Over Row (Barbell)3 Sets
5 Reps
-
4
Overhead Extension (Dumbbell)3 Sets
6-10 Reps
-
5
Bicep Curl (Barbell)3 Sets
5-8 Reps
-
6
Back Extension3 Sets
8-15 Reps
-