logo
BoostcampPNG

5 Days of Destruction!

by RileyP

Program Description

Whole body hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 20, 2024 02:59
  • Last Edited
    Jun 18, 2025 09:06

Summary

Unleash your inner beast with "5 Days of Destruction!" This intense 8-week program is designed for those ready to push their limits, featuring five days of targeted workouts each week. You'll focus on compound lifts and high-intensity exercises to build strength and muscle across your entire body. With a mix of barbell, dumbbell, and bodyweight movements, this program is perfect for anyone looking to transform their physique in a garage gym setting. Get ready to demolish your goals and redefine your limits!
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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Inverted Row
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
6
Tricep Extension (Barbell)
2
12 reps
RPE 8
7
Ab Wheel
2
12 reps
RPE 8
8
Neck Extension
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Inverted Row
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
6
Tricep Extension (Barbell)
2
12 reps
RPE 8
7
Ab Wheel
2
12 reps
RPE 8
8
Neck Extension
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Inverted Row
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
6
Tricep Extension (Barbell)
2
12 reps
RPE 8
7
Ab Wheel
2
12 reps
RPE 8
8
Neck Extension
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Inverted Row
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
6
Tricep Extension (Barbell)
2
12 reps
RPE 8
7
Ab Wheel
2
12 reps
RPE 8
8
Neck Extension
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Inverted Row
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
6
Tricep Extension (Barbell)
2
12 reps
RPE 8
7
Ab Wheel
2
12 reps
RPE 8
8
Neck Extension
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Inverted Row
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
6
Tricep Extension (Barbell)
2
12 reps
RPE 8
7
Ab Wheel
2
12 reps
RPE 8
8
Neck Extension
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Inverted Row
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
6
Tricep Extension (Barbell)
2
12 reps
RPE 8
7
Ab Wheel
2
12 reps
RPE 8
8
Neck Extension
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
2
Pull-Up (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Dip (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Inverted Row
2
1
8 reps
8 reps
RPE 8
RPE 10
5
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
6
Tricep Extension (Barbell)
2
12 reps
RPE 8
7
Ab Wheel
2
12 reps
RPE 8
8
Neck Extension
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 8
5
Sissy Squats
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 8
5
Sissy Squats
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 8
5
Sissy Squats
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 8
5
Sissy Squats
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 8
5
Sissy Squats
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 8
5
Sissy Squats
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 8
5
Sissy Squats
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
8 reps
RPE 8
5
Sissy Squats
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Face Pull
3
15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
5
Neck Extension
2
15 reps
RPE 6
6
Hanging Leg Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Face Pull
3
15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
5
Neck Extension
2
15 reps
RPE 6
6
Hanging Leg Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Face Pull
3
15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
5
Neck Extension
2
15 reps
RPE 6
6
Hanging Leg Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Face Pull
3
15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
5
Neck Extension
2
15 reps
RPE 6
6
Hanging Leg Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Face Pull
3
15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
5
Neck Extension
2
15 reps
RPE 6
6
Hanging Leg Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Face Pull
3
15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
5
Neck Extension
2
15 reps
RPE 6
6
Hanging Leg Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Face Pull
3
15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
5
Neck Extension
2
15 reps
RPE 6
6
Hanging Leg Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6 reps
6 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Face Pull
3
15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
5
Neck Extension
2
15 reps
RPE 6
6
Hanging Leg Raise
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Tricep Extension (Barbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Tricep Extension (Barbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Tricep Extension (Barbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Tricep Extension (Barbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Tricep Extension (Barbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Tricep Extension (Barbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Tricep Extension (Barbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Tricep Extension (Barbell)
3
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Overhead Press (Barbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Squat (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Ab Wheel
2
12 reps
RPE 9
7
Neck Curl
2
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Squat (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Ab Wheel
2
12 reps
RPE 9
7
Neck Curl
2
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Squat (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Ab Wheel
2
12 reps
RPE 9
7
Neck Curl
2
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Squat (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Ab Wheel
2
12 reps
RPE 9
7
Neck Curl
2
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Squat (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Ab Wheel
2
12 reps
RPE 9
7
Neck Curl
2
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Squat (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Ab Wheel
2
12 reps
RPE 9
7
Neck Curl
2
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Squat (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Ab Wheel
2
12 reps
RPE 9
7
Neck Curl
2
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
5 reps
RPE 8
RPE 10
2
Squat (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 10
3
Standing Calf Raise
3
12 reps
RPE 9
4
Hamstring Curl
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Ab Wheel
2
12 reps
RPE 9
7
Neck Curl
2
15 reps
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
2
Pull-Up (Weighted)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Dip (Weighted)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
4
Inverted Row
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
5
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@8
6
Tricep Extension (Barbell)
2 Sets
12 Reps
@8
7
Ab Wheel
2 Sets
12 Reps
@8
8
Neck Extension
2 Sets
15 Reps
@6
Day 4
1
Dip (Weighted)
3 Sets
8 Reps
@8
2
Bench Press (Barbell)
3 Sets
6 Reps
@8
3
Tricep Extension (Barbell)
3 Sets
12 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
Overhead Press (Barbell)
3 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Standing Calf Raise
3 Sets
12 Reps
@9
4
Hamstring Curl
3 Sets
8 Reps
@8
5
Sissy Squats
3 Sets
12 Reps
@8
Day 3
1
Pull-Up (Weighted)
2 Sets
1 Set
6 Reps
6 Reps
@8
@10
2
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Face Pull
3 Sets
15 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@9
5
Neck Extension
2 Sets
15 Reps
@6
6
Hanging Leg Raise
2 Sets
12 Reps
@8
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@8
@10
2
Squat (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Standing Calf Raise
3 Sets
12 Reps
@9
4
Hamstring Curl
3 Sets
12 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Ab Wheel
2 Sets
12 Reps
@9
7
Neck Curl
2 Sets
15 Reps
@6