Program Description
**5x6 Strength** is a comprehensive 12-week program designed to build raw strength through a structured approach of heavy lifting. With 48 training sessions, this program emphasizes compound movements like squats, deadlifts, and bench presses, utilizing a 5x6 rep scheme to maximize muscle growth and power. Each week, you'll progressively increase weights based on your performance, ensuring continuous improvement. Get ready to challenge your limits and achieve your strength goals with this focused training regimen!
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedNov 16, 2025 09:21
- Last EditedNov 17, 2025 04:53
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.4%
Lats
11.4%
Hamstrings
10.9%
Glutes
9.9%
Chest
9.4%
Triceps
9.2%
Upper Back
8.3%
Biceps
6.3%
Lower Back
6.2%
Front Delts
5.9%
Abs
5.1%
Middle Delts
2.7%
Adductors
1.1%
Forearms
1.1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
5
6-10 reps
RPE 7-9
2B
Pull-Up (Weighted)
5
AMRAP
RPE 7-8
3
Leg Curl
4
15+ reps
RPE 8-9
4
Leg Extension
4
15+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
5
6-10 reps
RPE 7-9
2B
Pull-Up (Weighted)
5
AMRAP
RPE 7-8
3
Leg Curl
4
15+ reps
RPE 8-9
4
Leg Extension
4
15+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
5
6-10 reps
RPE 7-9
2B
Pull-Up (Weighted)
5
AMRAP
RPE 7-8
3
Leg Curl
4
15+ reps
RPE 8-9
4
Leg Extension
4
15+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
5
6-10 reps
RPE 7-9
2B
Pull-Up (Weighted)
5
AMRAP
RPE 7-8
3
Leg Curl
4
15+ reps
RPE 8-9
4
Leg Extension
4
15+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
5
6-10 reps
RPE 7-9
2B
Pull-Up (Weighted)
5
AMRAP
RPE 7-8
3
Leg Curl
4
15+ reps
RPE 8-9
4
Leg Extension
4
15+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
5
6-10 reps
RPE 7-9
2B
Pull-Up (Weighted)
5
AMRAP
RPE 7-8
3
Leg Curl
4
15+ reps
RPE 8-9
4
Leg Extension
4
15+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
5
6-10 reps
RPE 7-9
2B
Pull-Up (Weighted)
5
AMRAP
RPE 7-8
3
Leg Curl
4
15+ reps
RPE 8-9
4
Leg Extension
4
15+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
5
6-10 reps
RPE 7-9
2B
Pull-Up (Weighted)
5
AMRAP
RPE 7-8
3
Leg Curl
4
15+ reps
RPE 8-9
4
Leg Extension
4
15+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
5
6-10 reps
RPE 7-9
2B
Pull-Up (Weighted)
5
AMRAP
RPE 7-8
3
Leg Curl
4
15+ reps
RPE 8-9
4
Leg Extension
4
15+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
5
6-10 reps
RPE 7-9
2B
Pull-Up (Weighted)
5
AMRAP
RPE 7-8
3
Leg Curl
4
15+ reps
RPE 8-9
4
Leg Extension
4
15+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
5
6-10 reps
RPE 7-9
2B
Pull-Up (Weighted)
5
AMRAP
RPE 7-8
3
Leg Curl
4
15+ reps
RPE 8-9
4
Leg Extension
4
15+ reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-6 reps
RPE 7-9
2A
Romanian Deadlift (Barbell)
5
6-10 reps
RPE 7-9
2B
Pull-Up (Weighted)
5
AMRAP
RPE 7-8
3
Leg Curl
4
15+ reps
RPE 8-9
4
Leg Extension
4
15+ reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
5
6-10 reps
RPE 7-9
3
Seated Row (Cable)
4
15+ reps
RPE 9
4
Lat Pulldown
4
15+ reps
RPE 9
5
Pullover (Dumbbell)
4
15+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
5
6-10 reps
RPE 7-9
3
Seated Row (Cable)
4
15+ reps
RPE 9
4
Lat Pulldown
4
15+ reps
RPE 9
5
Pullover (Dumbbell)
4
15+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
5
6-10 reps
RPE 7-9
3
Seated Row (Cable)
4
15+ reps
RPE 9
4
Lat Pulldown
4
15+ reps
RPE 9
5
Pullover (Dumbbell)
4
15+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
5
6-10 reps
RPE 7-9
3
Seated Row (Cable)
4
15+ reps
RPE 9
4
Lat Pulldown
4
15+ reps
RPE 9
5
Pullover (Dumbbell)
4
15+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
5
6-10 reps
RPE 7-9
3
Seated Row (Cable)
4
15+ reps
RPE 9
4
Lat Pulldown
4
15+ reps
RPE 9
5
Pullover (Dumbbell)
4
15+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
5
6-10 reps
RPE 7-9
3
Seated Row (Cable)
4
15+ reps
RPE 9
4
Lat Pulldown
4
15+ reps
RPE 9
5
Pullover (Dumbbell)
4
15+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
5
6-10 reps
RPE 7-9
3
Seated Row (Cable)
4
15+ reps
RPE 9
4
Lat Pulldown
4
15+ reps
RPE 9
5
Pullover (Dumbbell)
4
15+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
5
6-10 reps
RPE 7-9
3
Seated Row (Cable)
4
15+ reps
RPE 9
4
Lat Pulldown
4
15+ reps
RPE 9
5
Pullover (Dumbbell)
4
15+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
5
6-10 reps
RPE 7-9
3
Seated Row (Cable)
4
15+ reps
RPE 9
4
Lat Pulldown
4
15+ reps
RPE 9
5
Pullover (Dumbbell)
4
15+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
5
6-10 reps
RPE 7-9
3
Seated Row (Cable)
4
15+ reps
RPE 9
4
Lat Pulldown
4
15+ reps
RPE 9
5
Pullover (Dumbbell)
4
15+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
5
6-10 reps
RPE 7-9
3
Seated Row (Cable)
4
15+ reps
RPE 9
4
Lat Pulldown
4
15+ reps
RPE 9
5
Pullover (Dumbbell)
4
15+ reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-6 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
5
6-10 reps
RPE 7-9
3
Seated Row (Cable)
4
15+ reps
RPE 9
4
Lat Pulldown
4
15+ reps
RPE 9
5
Pullover (Dumbbell)
4
15+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-6 reps
RPE 7-9
2
Front Squat (Barbell)
5
6-10 reps
RPE 7-9
3
Good Morning
4
15+ reps
RPE 8
4
Hanging Leg Raise
4
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-6 reps
RPE 7-9
2
Front Squat (Barbell)
5
6-10 reps
RPE 7-9
3
Good Morning
4
15+ reps
RPE 8
4
Hanging Leg Raise
4
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-6 reps
RPE 7-9
2
Front Squat (Barbell)
5
6-10 reps
RPE 7-9
3
Good Morning
4
15+ reps
RPE 8
4
Hanging Leg Raise
4
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-6 reps
RPE 7-9
2
Front Squat (Barbell)
5
6-10 reps
RPE 7-9
3
Good Morning
4
15+ reps
RPE 8
4
Hanging Leg Raise
4
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-6 reps
RPE 7-9
2
Front Squat (Barbell)
5
6-10 reps
RPE 7-9
3
Good Morning
4
15+ reps
RPE 8
4
Hanging Leg Raise
4
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-6 reps
RPE 7-9
2
Front Squat (Barbell)
5
6-10 reps
RPE 7-9
3
Good Morning
4
15+ reps
RPE 8
4
Hanging Leg Raise
4
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-6 reps
RPE 7-9
2
Front Squat (Barbell)
5
6-10 reps
RPE 7-9
3
Good Morning
4
15+ reps
RPE 8
4
Hanging Leg Raise
4
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-6 reps
RPE 7-9
2
Front Squat (Barbell)
5
6-10 reps
RPE 7-9
3
Good Morning
4
15+ reps
RPE 8
4
Hanging Leg Raise
4
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-6 reps
RPE 7-9
2
Front Squat (Barbell)
5
6-10 reps
RPE 7-9
3
Good Morning
4
15+ reps
RPE 8
4
Hanging Leg Raise
4
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-6 reps
RPE 7-9
2
Front Squat (Barbell)
5
6-10 reps
RPE 7-9
3
Good Morning
4
15+ reps
RPE 8
4
Hanging Leg Raise
4
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-6 reps
RPE 7-9
2
Front Squat (Barbell)
5
6-10 reps
RPE 7-9
3
Good Morning
4
15+ reps
RPE 8
4
Hanging Leg Raise
4
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-6 reps
RPE 7-9
2
Front Squat (Barbell)
5
6-10 reps
RPE 7-9
3
Good Morning
4
15+ reps
RPE 8
4
Hanging Leg Raise
4
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
5
6-10 reps
RPE 7-9
3
Chin-Up (Weighted)
5
6-10 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
5
15+ reps
RPE 9
5
Skull Crusher (Dumbbell)
5
15+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
5
6-10 reps
RPE 7-9
3
Chin-Up (Weighted)
5
6-10 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
5
15+ reps
RPE 9
5
Skull Crusher (Dumbbell)
5
15+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
5
6-10 reps
RPE 7-9
3
Chin-Up (Weighted)
5
6-10 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
5
15+ reps
RPE 9
5
Skull Crusher (Dumbbell)
5
15+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
5
6-10 reps
RPE 7-9
3
Chin-Up (Weighted)
5
6-10 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
5
15+ reps
RPE 9
5
Skull Crusher (Dumbbell)
5
15+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
5
6-10 reps
RPE 7-9
3
Chin-Up (Weighted)
5
6-10 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
5
15+ reps
RPE 9
5
Skull Crusher (Dumbbell)
5
15+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
5
6-10 reps
RPE 7-9
3
Chin-Up (Weighted)
5
6-10 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
5
15+ reps
RPE 9
5
Skull Crusher (Dumbbell)
5
15+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
5
6-10 reps
RPE 7-9
3
Chin-Up (Weighted)
5
6-10 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
5
15+ reps
RPE 9
5
Skull Crusher (Dumbbell)
5
15+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
5
6-10 reps
RPE 7-9
3
Chin-Up (Weighted)
5
6-10 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
5
15+ reps
RPE 9
5
Skull Crusher (Dumbbell)
5
15+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
5
6-10 reps
RPE 7-9
3
Chin-Up (Weighted)
5
6-10 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
5
15+ reps
RPE 9
5
Skull Crusher (Dumbbell)
5
15+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
5
6-10 reps
RPE 7-9
3
Chin-Up (Weighted)
5
6-10 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
5
15+ reps
RPE 9
5
Skull Crusher (Dumbbell)
5
15+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
5
6-10 reps
RPE 7-9
3
Chin-Up (Weighted)
5
6-10 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
5
15+ reps
RPE 9
5
Skull Crusher (Dumbbell)
5
15+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3-6 reps
RPE 7-9
2
Bench Press (Barbell)
5
6-10 reps
RPE 7-9
3
Chin-Up (Weighted)
5
6-10 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
5
15+ reps
RPE 9
5
Skull Crusher (Dumbbell)
5
15+ reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)5 Sets
3-6 Reps
@7-9
2A
Romanian Deadlift (Barbell)5 Sets
6-10 Reps
@7-9
2B
Pull-Up (Weighted)5 Sets
AMRAP
@7-8
3
Leg Curl4 Sets
15+ Reps
@8-9
4
Leg Extension4 Sets
15+ Reps
@8-9
Day 3
1
Deadlift (Barbell)5 Sets
3-6 Reps
@7-9
2
Front Squat (Barbell)5 Sets
6-10 Reps
@7-9
3
Good Morning4 Sets
15+ Reps
@8
4
Hanging Leg Raise4 Sets
AMRAP
@8
Day 4
1
Overhead Press (Barbell)5 Sets
3-6 Reps
@7-9
2
Bench Press (Barbell)5 Sets
6-10 Reps
@7-9
3
Chin-Up (Weighted)5 Sets
6-10 Reps
@7-9
4
Bicep Curl (Dumbbell)5 Sets
15+ Reps
@9
5
Skull Crusher (Dumbbell)5 Sets
15+ Reps
@9
Day 2
1
Bench Press (Barbell)5 Sets
3-6 Reps
@7-9
2
Incline Bench Press (Dumbbell)5 Sets
6-10 Reps
@7-9
3
Seated Row (Cable)4 Sets
15+ Reps
@9
4
Lat Pulldown4 Sets
15+ Reps
@9
5
Pullover (Dumbbell)4 Sets
15+ Reps
@9