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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!
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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
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