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Lucky 5

by Jackson L
1 athletes joined

Program Description

Let’s get big. Add your own supplemental arm days where ever you like.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 07, 2024 02:52
  • Last Edited
    Jun 18, 2025 08:27

Summary

Embark on a transformative 5-week journey with the Lucky 5 program, designed for those ready to elevate their strength game. Comprising 4 days of focused workouts each week, this program emphasizes compound lifts like the Bench Press and Squat, ensuring you build muscle and power efficiently. With a mix of barbell and machine exercises, you'll target major muscle groups while honing your technique. Get ready to unleash your potential and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.3%
Chest
11.1%
Hamstrings
9.7%
Upper Back
9.7%
Quadriceps
9%
Middle Delts
9%
Lats
9%
Glutes
7.8%
Triceps
7.5%
Lower Back
5%
Biceps
4.2%
Abs
3.9%
Adductors
1.4%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Floor Press (Barbell)
5
5 reps
80%
3
Incline Bench Press (Barbell)
3
12 reps
RPE 6.5
4
Chest Fly (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Floor Press (Barbell)
5
5 reps
85%
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7
4
Chest Fly (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Floor Press (Barbell)
5
5 reps
85%
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7
4
Chest Fly (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
90%
2
Floor Press (Barbell)
5
5 reps
90%
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Chest Fly (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
90%
2
Floor Press (Barbell)
5
5 reps
90%
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Chest Fly (Cable)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
5
5 reps
80%
3
Nordic Curl
3
5 reps
RPE 6
4
Leg Extension
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
5
5 reps
85%
3
Nordic Curl
3
5 reps
RPE 6.5
4
Leg Extension
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
5
5 reps
85%
3
Nordic Curl
3
5 reps
RPE 6.5
4
Leg Extension
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
90%
2
Romanian Deadlift (Barbell)
5
5 reps
90%
3
Nordic Curl
3
5 reps
RPE 6.5
4
Leg Extension
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
90%
2
Romanian Deadlift (Barbell)
5
5 reps
90%
3
Nordic Curl
3
5 reps
RPE 6.5
4
Leg Extension
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Upright Row (Barbell)
5
5 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
85%
2
Upright Row (Barbell)
5
5 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
4
Lat Pulldown
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
85%
2
Upright Row (Barbell)
5
5 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
4
Lat Pulldown
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
90%
2
Upright Row (Barbell)
5
5 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
4
Lat Pulldown
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
90%
2
Upright Row (Barbell)
5
5 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
4
Lat Pulldown
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
80%
2
Bent Over Row (Barbell)
5
5 reps
RPE 7
3
Chin-Up (Bodyweight)
3
8 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
85%
2
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
3
Chin-Up (Bodyweight)
3
8 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
85%
2
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
3
Chin-Up (Bodyweight)
3
8 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
90%
2
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
3
Chin-Up (Bodyweight)
3
8 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
90%
2
Bent Over Row (Barbell)
5
5 reps
RPE 7.5
3
Chin-Up (Bodyweight)
3
8 reps
RPE 9
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
80%
2
Floor Press (Barbell)
5 Sets
5 Reps
80%
3
Incline Bench Press (Barbell)
3 Sets
12 Reps
@6.5
4
Chest Fly (Cable)
3 Sets
15 Reps
@8
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
80%
3
Nordic Curl
3 Sets
5 Reps
@6
4
Leg Extension
3 Sets
15 Reps
@8
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
80%
2
Upright Row (Barbell)
5 Sets
5 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@7
Day 4
1
Trap Bar Deadlift
5 Sets
5 Reps
80%
2
Bent Over Row (Barbell)
5 Sets
5 Reps
@7
3
Chin-Up (Bodyweight)
3 Sets
8 Reps
@9
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8