5x5 bench everyday

by Mathieu De Oliveira

Program Description

Made to get out of a bench plateau and still get your squats and deadlifts in. This program takes a heavy toll on your shoulders and elbows so take at least one week off/deload between waves to prevent injuries. Every week ends off with a "test day", which is just an AMRAP on the big 3, if you want to prioritize bench (and you feel like it) you can just move the bench AMRAP to first to manage fatigue better. PS: made by a poverty bencher

Program Overview

Level
Intermediate, Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
Sep 04, 2025 07:10
Last Edited
Sep 04, 2025 08:09

Muscle Engagement

Front

Back

MuscleSet

Chest

16.6%

Quadriceps

15.2%

Triceps

12%

Glutes

12%

Hamstrings

8.7%

Front Delts

6.6%

Upper Back

6.6%

Lats

6.5%

Abs

3.9%

Lower Back

3.8%

Adductors

3.1%

Rear Delts

2.7%

Biceps

1.9%

Forearms

0.4%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Squat (Low Bar)

5 reps

78%

Bench Press (Paused)

5 reps

78%

Wide Grip Pull-Up

AMRAP

Sissy Squat

AMRAP

Day 1

Squat (Low Bar)

5 reps

78%

Bench Press (Paused)

5 reps

78%

Wide Grip Pull-Up

AMRAP

Sissy Squat

AMRAP

Day 1

Squat (Low Bar)

5 reps

78%

Bench Press (Paused)

5 reps

78%

Wide Grip Pull-Up

AMRAP

Sissy Squat

AMRAP

Day 1

Squat (Low Bar)

5 reps

81%

Bench Press (Paused)

5 reps

81%

Wide Grip Pull-Up

AMRAP

Sissy Squat

AMRAP

Day 1

Squat (Low Bar)

5 reps

78%

Bench Press (Paused)

5 reps

78%

Wide Grip Pull-Up

AMRAP

Sissy Squat

AMRAP

Day 2

Bench Press (Paused)

5 reps

65%

Deadlift (Barbell)

5 reps

75%

Pendlay Row

8 reps

RPE 8

Back Extension (Weighted)

8 reps

RPE 8

Day 2

Bench Press (Paused)

5 reps

65%

Deadlift (Barbell)

5 reps

78%

Pendlay Row

8 reps

RPE 8

Back Extension (Weighted)

8 reps

RPE 8

Day 2

Bench Press (Paused)

5 reps

65%

Deadlift (Barbell)

5 reps

78%

Pendlay Row

8 reps

RPE 8

Back Extension (Weighted)

8 reps

RPE 8

Day 2

Bench Press (Paused)

5 reps

65%

Deadlift (Barbell)

5 reps

78%

Pendlay Row

8 reps

RPE 8

Back Extension (Weighted)

8 reps

RPE 8

Day 2

Bench Press (Paused)

5 reps

65%

Deadlift (Barbell)

5 reps

75%

Pendlay Row

8 reps

RPE 8

Back Extension (Weighted)

8 reps

RPE 8

Day 3

Bench Press (Paused)

3 reps

81%

Bench Press (Close Grip)

8 reps

RPE 8

Pull-Up (Weighted)

6-10 reps

RPE 9

Skull Crusher

6-10 reps

RPE 7.5

Day 3

Bench Press (Paused)

3 reps

81%

Bench Press (Close Grip)

8 reps

RPE 8

Pull-Up (Weighted)

6-10 reps

RPE 9

Skull Crusher

6-10 reps

RPE 7.5

Day 3

Bench Press (Paused)

3 reps

84%

81%

Bench Press (Close Grip)

8 reps

RPE 8

Pull-Up (Weighted)

6-10 reps

RPE 9

Skull Crusher

6-10 reps

RPE 7.5

Day 3

Bench Press (Paused)

3 reps

84%

81%

Bench Press (Close Grip)

8 reps

RPE 8

Pull-Up (Weighted)

6-10 reps

RPE 9

Skull Crusher

6-10 reps

RPE 7.5

Day 3

Bench Press (Paused)

3 reps

81%

Bench Press (Close Grip)

8 reps

RPE 8

Pull-Up (Weighted)

6-10 reps

RPE 9

Skull Crusher

6-10 reps

RPE 7.5

Day 4

Squat (Low Bar)

3 reps

5 reps

RPE 7

Bench Press (Paused)

5 reps

71%

Bulgarian Split Squat (Barbell)

8 reps

RPE 8

Band Pull Apart

30 reps

Day 4

Squat (Low Bar)

3 reps

5 reps

RPE 7

Bench Press (Paused)

5 reps

71%

Bulgarian Split Squat (Barbell)

8 reps

RPE 8

Band Pull Apart

30 reps

Day 4

Squat (Low Bar)

3 reps

5 reps

RPE 7

Bench Press (Paused)

5 reps

71%

Bulgarian Split Squat (Barbell)

8 reps

RPE 8

Band Pull Apart

30 reps

Day 4

Squat (Low Bar)

3 reps

5 reps

RPE 7

Bench Press (Paused)

5 reps

71%

Bulgarian Split Squat (Barbell)

8 reps

RPE 8

Band Pull Apart

30 reps

Day 4

Squat (Low Bar)

3 reps

5 reps

RPE 7

Bench Press (Paused)

5 reps

71%

Bulgarian Split Squat (Barbell)

8 reps

RPE 8

Band Pull Apart

30 reps

Day 5

Squat (Low Bar)

AMRAP

83%

Bench Press (Paused)

AMRAP

83%

Deadlift (Barbell)

AMRAP

83%

Day 5

Squat (Low Bar)

AMRAP

87%

Bench Press (Paused)

AMRAP

87%

Deadlift (Barbell)

AMRAP

87%

Day 5

Squat (Low Bar)

AMRAP

91%

Bench Press (Paused)

AMRAP

91%

Deadlift (Barbell)

AMRAP

91%

Day 5

Squat (Low Bar)

1 reps

Bench Press (Paused)

1 reps

Deadlift (Barbell)

1 reps

Day 2

Bench Press (Paused)

5 Sets

5 Reps

65%

Deadlift (Barbell)

5 Sets

5 Reps

75%

Pendlay Row

4 Sets

8 Reps

Back Extension (Weighted)

3 Sets

8 Reps

Day 4

Squat (Low Bar)

1 Set

4 Sets

3 Reps

5 Reps

Bench Press (Paused)

5 Sets

5 Reps

71%

Bulgarian Split Squat (Barbell)

3 Sets

8 Reps

Band Pull Apart

4 Sets

30 Reps

Day 1

Squat (Low Bar)

5 Sets

5 Reps

78%

Bench Press (Paused)

5 Sets

5 Reps

78%

Wide Grip Pull-Up

3 Sets

AMRAP

Sissy Squat

3 Sets

AMRAP

Day 3

Bench Press (Paused)

5 Sets

3 Reps

81%

Bench Press (Close Grip)

3 Sets

8 Reps

Pull-Up (Weighted)

4 Sets

6-10 Reps

Skull Crusher

3 Sets

6-10 Reps

@7.5