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BoostcampPNG

5x5 strength

by Park
1 athletes joined

Program Description

Do it

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 12, 2025 03:45
  • Last Edited
    May 21, 2025 06:57
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Bench Press (Barbell)
5
5 reps
50%
3
Bent Over Row (Barbell)
5
5 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Bench Press (Barbell)
5
5 reps
50%
3
Bent Over Row (Barbell)
5
5 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Bench Press (Barbell)
5
5 reps
50%
3
Bent Over Row (Barbell)
5
5 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Bench Press (Barbell)
5
5 reps
50%
3
Bent Over Row (Barbell)
5
5 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Bench Press (Barbell)
5
5 reps
50%
3
Bent Over Row (Barbell)
5
5 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Bench Press (Barbell)
5
5 reps
50%
3
Bent Over Row (Barbell)
5
5 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Overhead Press (Barbell)
5
5 reps
50%
3
Deadlift (Barbell)
1
5 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Overhead Press (Barbell)
5
5 reps
50%
3
Deadlift (Barbell)
1
5 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Overhead Press (Barbell)
5
5 reps
50%
3
Deadlift (Barbell)
1
5 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Overhead Press (Barbell)
5
5 reps
50%
3
Deadlift (Barbell)
1
5 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Overhead Press (Barbell)
5
5 reps
50%
3
Deadlift (Barbell)
1
5 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Overhead Press (Barbell)
5
5 reps
50%
3
Deadlift (Barbell)
1
5 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Deadlift (Barbell)
1
5 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
50%
2
Bench Press (Barbell)
5 Sets
5 Reps
50%
3
Bent Over Row (Barbell)
5 Sets
5 Reps
50%
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
50%
2
Overhead Press (Barbell)
5 Sets
5 Reps
50%
3
Deadlift (Barbell)
1 Set
5 Reps
50%
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Bench Press (Barbell)
5 Sets
5 Reps
-
3
Bent Over Row (Barbell)
5 Sets
5 Reps
-