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BoostcampPNG

531 5s Pro FSL Mesocycle

by Chad D.
1 athletes joined

Program Description

Get jacked!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 14, 2026 06:46
  • Last Edited
    Feb 18, 2026 07:32
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.7%
Hamstrings
13.5%
Glutes
12.9%
Front Delts
12%
Triceps
12%
Chest
6.8%
Abs
5.4%
Middle Delts
5.2%
Upper Back
5.1%
Lats
3%
Biceps
2.9%
Lower Back
2.7%
Adductors
2.7%
Rear Delts
1.4%
Forearms
0.7%
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
65%
3
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7
4
Lying Leg Curl
3
10-15 reps
RPE 7
5
Pull Through (Cable)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
5 reps
70%
3
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7
4
Lying Leg Curl
3
10-15 reps
RPE 7
5
Pull Through (Cable)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
75%
3
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7
4
Lying Leg Curl
3
10-15 reps
RPE 7
5
Pull Through (Cable)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
65%
3
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7
4
Lying Leg Curl
3
10-15 reps
RPE 7
5
Pull Through (Cable)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
5 reps
70%
3
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7
4
Lying Leg Curl
3
10-15 reps
RPE 7
5
Pull Through (Cable)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
75%
3
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7
4
Lying Leg Curl
3
10-15 reps
RPE 7
5
Pull Through (Cable)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
70%
80%
90%
95%
2
Squat (Barbell)
5
5 reps
70%
3
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7
4
Lying Leg Curl
3
10-15 reps
RPE 7
5
Pull Through (Cable)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
3 reps
65%
75%
85%
90%
2
Squat (Barbell)
5
5 reps
65%
3
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7
4
Lying Leg Curl
3
10-15 reps
RPE 7
5
Pull Through (Cable)
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
75%
85%
95%
100%
2
Squat (Barbell)
5
5 reps
75%
3
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 7
4
Lying Leg Curl
3
10-15 reps
RPE 7
5
Pull Through (Cable)
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5
5 reps
65%
3
Bench Press (Close Grip)
3
6-8 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
6
Face Pull
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Barbell)
5
5 reps
70%
3
Bench Press (Close Grip)
3
6-8 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
6
Face Pull
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Seated Overhead Press (Barbell)
5
5 reps
75%
3
Bench Press (Close Grip)
3
6-8 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
6
Face Pull
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5
5 reps
65%
3
Bench Press (Close Grip)
3
6-8 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
6
Face Pull
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Barbell)
5
5 reps
70%
3
Bench Press (Close Grip)
3
6-8 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
6
Face Pull
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Seated Overhead Press (Barbell)
5
5 reps
75%
3
Bench Press (Close Grip)
3
6-8 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
6
Face Pull
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Close Grip)
3
6-8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
70%
80%
90%
95%
2
Seated Overhead Press (Barbell)
5
5 reps
70%
3
Bench Press (Close Grip)
3
6-8 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
6
Face Pull
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
3 reps
65%
75%
85%
90%
2
Seated Overhead Press (Barbell)
5
5 reps
65%
3
Bench Press (Close Grip)
3
6-8 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
6
Face Pull
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
75%
85%
95%
100%
2
Seated Overhead Press (Barbell)
5
5 reps
75%
3
Bench Press (Close Grip)
3
6-8 reps
RPE 7
4
Seated Row (Cable)
3
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
6
Face Pull
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
65%
3
Zercher Squat (Barbell)
3
6-10 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Kettlebell Swing
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
5 reps
70%
3
Zercher Squat (Barbell)
3
6-10 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Kettlebell Swing
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
5 reps
75%
3
Zercher Squat (Barbell)
3
6-10 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Kettlebell Swing
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
65%
3
Zercher Squat (Barbell)
3
6-10 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Kettlebell Swing
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
5 reps
70%
3
Zercher Squat (Barbell)
3
6-10 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Kettlebell Swing
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
5 reps
75%
3
Zercher Squat (Barbell)
3
6-10 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Kettlebell Swing
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Leg Extension
3
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
70%
80%
90%
95%
2
Deadlift (Barbell)
5
5 reps
70%
3
Zercher Squat (Barbell)
3
6-10 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Kettlebell Swing
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
3 reps
65%
75%
85%
90%
2
Deadlift (Barbell)
5
5 reps
65%
3
Zercher Squat (Barbell)
3
6-10 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Kettlebell Swing
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
75%
85%
95%
100%
2
Deadlift (Barbell)
5
5 reps
75%
3
Zercher Squat (Barbell)
3
6-10 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Kettlebell Swing
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
65%
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
5 reps
70%
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
5 reps
75%
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
65%
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
5 reps
70%
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
5 reps
75%
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
70%
80%
90%
95%
2
Bench Press (Barbell)
5
5 reps
70%
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
3 reps
65%
75%
85%
90%
2
Bench Press (Barbell)
5
5 reps
65%
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
75%
85%
95%
100%
2
Bench Press (Barbell)
5
5 reps
75%
3
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 7
6
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 7
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
5 Reps
65%
3
Romanian Deadlift (Dumbbell)
3 Sets
6-8 Reps
@7
4
Lying Leg Curl
3 Sets
10-15 Reps
@7
5
Pull Through (Cable)
3 Sets
10-15 Reps
@7
Day 2
1
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5 Sets
5 Reps
65%
3
Bench Press (Close Grip)
3 Sets
6-8 Reps
@7
4
Seated Row (Cable)
3 Sets
8-12 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@7
6
Face Pull
3 Sets
15-20 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
5 Sets
5 Reps
65%
3
Zercher Squat (Barbell)
3 Sets
6-10 Reps
@7
4
Leg Extension
3 Sets
12-15 Reps
@7
5
Kettlebell Swing
3 Sets
8-12 Reps
@7
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
65%
3
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
@7
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@7
6
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@7