5x5 SBD

by Karston G

Program Description

Strength and Size

Program Overview

Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
May 25, 2025 02:45
Last Edited
Jun 18, 2025 10:08

Summary

Unlock your strength potential with the 5x5 SBD program, a comprehensive 8-week journey designed for serious lifters. Train five days a week focusing on foundational lifts like squats, deadlifts, and bench presses, each performed at an intensity of 85% for maximum gains. This structured regimen not only builds muscle but also enhances your overall power and endurance. Get ready to transform your physique and elevate your performance in just two months!

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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

WEEK 6

WEEK 7

WEEK 8

Day 1

Squat (Barbell)

5 reps

85%

Day 1

Squat (Barbell)

5 reps

85%

Day 1

Squat (Barbell)

5 reps

85%

Day 1

Squat (Barbell)

1 reps

50%

60%

85%

95%

100%

Day 1

Squat (Barbell)

5 reps

85%

Day 1

Squat (Barbell)

5 reps

85%

Day 1

Squat (Barbell)

5 reps

85%

Day 1

Squat (Barbell)

5 reps

85%

Day 2

Bench Press (Barbell)

5 reps

85%

Day 2

Bench Press (Barbell)

5 reps

85%

Day 2

Bench Press (Barbell)

5 reps

85%

Day 2

Bench Press (Barbell)

1 reps

50%

60%

85%

90%

100%

Day 2

Bench Press (Barbell)

5 reps

85%

Day 2

Bench Press (Barbell)

5 reps

85%

Day 2

Bench Press (Barbell)

5 reps

85%

Day 2

Bench Press (Barbell)

5 reps

85%

Day 3

Pull-Up (Bodyweight)

10 reps

RPE 10

Day 3

Pull-Up (Bodyweight)

10 reps

RPE 10

Day 3

Pull-Up (Bodyweight)

10 reps

RPE 10

Day 3

Pull-Up (Bodyweight)

20 reps

100%

Day 3

Pull-Up (Bodyweight)

10 reps

RPE 10

Day 3

Pull-Up (Bodyweight)

10 reps

RPE 10

Day 3

Pull-Up (Bodyweight)

10 reps

RPE 10

Day 3

Pull-Up (Bodyweight)

10 reps

RPE 10

Day 4

Deadlift (Barbell)

5 reps

85%

Day 4

Deadlift (Barbell)

5 reps

85%

Day 4

Deadlift (Barbell)

5 reps

85%

Day 4

Deadlift (Barbell)

5 reps

85%

Day 4

Deadlift (Barbell)

5 reps

85%

Day 4

Deadlift (Barbell)

5 reps

85%

Day 4

Deadlift (Barbell)

5 reps

85%

Day 5

Bicep Curl (Dumbbell)

10 reps

RPE 10

Tricep Pushdown (Cable)

10 reps

RPE 10

Day 5

Bicep Curl (Dumbbell)

10 reps

RPE 10

Tricep Pushdown (Cable)

10 reps

RPE 10

Day 5

Bicep Curl (Dumbbell)

10 reps

RPE 10

Tricep Pushdown (Cable)

10 reps

RPE 10

Day 5

Bicep Curl (Dumbbell)

10 reps

RPE 10

Tricep Pushdown (Cable)

10 reps

RPE 10

Day 5

Bicep Curl (Dumbbell)

10 reps

RPE 10

Tricep Pushdown (Cable)

10 reps

RPE 10

Day 5

Bicep Curl (Dumbbell)

10 reps

RPE 10

Tricep Pushdown (Cable)

10 reps

RPE 10

Day 5

Bicep Curl (Dumbbell)

10 reps

RPE 10

Tricep Pushdown (Cable)

10 reps

RPE 10

Day 2

Bench Press (Barbell)

5 Sets

5 Reps

85%

Day 1

Squat (Barbell)

5 Sets

5 Reps

85%

Day 3

Pull-Up (Bodyweight)

3 Sets

10 Reps

@10

Day 4

Deadlift (Barbell)

5 Sets

5 Reps

85%

Day 5

Bicep Curl (Dumbbell)

3 Sets

10 Reps

@10

Tricep Pushdown (Cable)

3 Sets

10 Reps

@10