logo
BoostcampPNG

5x5 2.0

by Bastian P.

Program Description

**5x5 2.0** is a focused 5-week strength training program designed to build muscle and increase your lifting power through a proven 5x5 rep scheme. With 20 training sessions spread across the weeks, you'll engage in compound movements like squats and bench presses, targeting major muscle groups for optimal growth. Each week, you'll progressively increase the intensity, pushing your limits and ensuring continuous improvement. Get ready to transform your strength and achieve your fitness goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 15, 2026 08:26
  • Last Edited
    Mar 15, 2026 08:56
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Hamstrings
12.2%
Glutes
11.5%
Front Delts
10.7%
Quadriceps
10%
Upper Back
8.4%
Chest
7.6%
Lats
5.3%
Biceps
4.5%
Middle Delts
3.8%
Abs
3.6%
Lower Back
3.3%
Adductors
2.4%
Rear Delts
2.1%
Forearms
1%
Abductors
0.7%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
65%
2
Glute Bridge (Barbell)
3
12 reps
RPE 9.5
3
Leg Extension
3
12 reps
RPE 9.5
4
Hamstring Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Glute Bridge (Barbell)
3
12 reps
RPE 9.5
3
Leg Extension
3
12 reps
RPE 9.5
4
Hamstring Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Glute Bridge (Barbell)
3
12 reps
RPE 9.5
3
Leg Extension
3
12 reps
RPE 9.5
4
Hamstring Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Glute Bridge (Barbell)
3
12 reps
RPE 9.5
3
Leg Extension
3
12 reps
RPE 9.5
4
Hamstring Curl
3
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
90%
2
Glute Bridge (Barbell)
3
12 reps
RPE 9.5
3
Leg Extension
3
12 reps
RPE 9.5
4
Hamstring Curl
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Military Press (Barbell)
5
5 reps
65%
3
Chest Press (Machine)
3
12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12 reps
RPE 9.5
5
Incline Chest Press (Machine)
3
12 reps
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Military Press (Barbell)
5
5 reps
70%
3
Chest Press (Machine)
3
12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12 reps
RPE 9.5
5
Incline Chest Press (Machine)
3
12 reps
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Military Press (Barbell)
5
5 reps
80%
3
Chest Press (Machine)
3
12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12 reps
RPE 9.5
5
Incline Chest Press (Machine)
3
12 reps
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Military Press (Barbell)
5
5 reps
85%
3
Chest Press (Machine)
3
12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12 reps
RPE 9.5
5
Incline Chest Press (Machine)
3
12 reps
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
90%
2
Military Press (Barbell)
5
5 reps
90%
3
Chest Press (Machine)
3
12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
12 reps
RPE 9.5
5
Incline Chest Press (Machine)
3
12 reps
RPE 9.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
65%
2
Deadlift (Barbell)
5
5 reps
65%
3
Leg Press
3
12 reps
RPE 9.5
4
Hamstring Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Deadlift (Barbell)
5
5 reps
70%
3
Leg Press
3
12 reps
RPE 9.5
4
Hamstring Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Deadlift (Barbell)
5
5 reps
80%
3
Leg Press
3
12 reps
RPE 9.5
4
Hamstring Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Deadlift (Barbell)
5
5 reps
85%
3
Leg Press
3
12 reps
RPE 9.5
4
Hamstring Curl
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
90%
2
Deadlift (Barbell)
5
5 reps
90%
3
Leg Press
3
12 reps
RPE 9.5
4
Hamstring Curl
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
65%
2
Bent Over Row (Barbell)
5
5 reps
65%
3
Lat Pulldown
3
12 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 9.5
6
Rear Delt Fly (Machine)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Bent Over Row (Barbell)
5
5 reps
70%
3
Lat Pulldown
3
12 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 9.5
6
Rear Delt Fly (Machine)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Bent Over Row (Barbell)
5
5 reps
80%
3
Lat Pulldown
3
12 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 9.5
6
Rear Delt Fly (Machine)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Bent Over Row (Barbell)
5
5 reps
85%
3
Lat Pulldown
3
12 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 9.5
6
Rear Delt Fly (Machine)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
90%
2
Bent Over Row (Barbell)
5
5 reps
90%
3
Lat Pulldown
3
12 reps
RPE 9.5
4
Seated Row (Cable)
3
12 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 9.5
6
Rear Delt Fly (Machine)
3
12 reps
RPE 9.5
Week 1
1 / 5 Weeks
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
65%
2
Deadlift (Barbell)
5 Sets
5 Reps
65%
3
Leg Press
3 Sets
12 Reps
@9.5
4
Hamstring Curl
3 Sets
12 Reps
@9.5
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
65%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
65%
3
Lat Pulldown
3 Sets
12 Reps
@9.5
4
Seated Row (Cable)
3 Sets
12 Reps
@9.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@9.5
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
@9.5
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
65%
2
Military Press (Barbell)
5 Sets
5 Reps
65%
3
Chest Press (Machine)
3 Sets
12 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
12 Reps
@9.5
5
Incline Chest Press (Machine)
3 Sets
12 Reps
@9.5
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9.5
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
65%
2
Glute Bridge (Barbell)
3 Sets
12 Reps
@9.5
3
Leg Extension
3 Sets
12 Reps
@9.5
4
Hamstring Curl
3 Sets
12 Reps
@9.5