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PHUL B.D.S.M 5x5
by Cody R.
111 athletes joined
Program Description
This program uses the 5x5 set up utilised by many beginner and intermediate lifters looking to gain strength, and adds Hypertrophy sets and reps. Each day you will start with a 5x5 set of ONE of the following, either Bench, Deadlift, Military Press, or Squat, and superset it with an antagonistic or complimentary muscle. If time is a constraint, give the first two exercises everything you have and skip the accessories. If you have time for a full workout, strap up and get it on. As it is 5x5, the goal is to add a little weight every week, usually 5-10lbs, and push a little more. Good luck.
Program Overview
Level
Beginner, Intermediate, Novice, Advanced
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Jan 10, 2024 02:37
Last Edited
Jun 17, 2024 02:38
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Week 1
1 / 4 Weeks
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
@9
2
Front Squat (Barbell)
5 Sets
5 Reps
@9
3
Nordic Curl
3 Sets
12 Reps
@9
4
Sissy Squat
3 Sets
12 Reps
@8
5
Kettlebell Swing
3 Sets
25 Reps
@8
6
Standing Calf Raise
3 Sets
25 Reps
@7
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Pull-Up (Weighted)
5 Sets
5 Reps
@9
3
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
5
High Pull
2 Sets
15 Reps
@8
6
Face Pull
3 Sets
15 Reps
@7
Day 3
1
Military Press (Barbell)
5 Sets
5 Reps
@9
2
Wide Grip Lat Pulldown
5 Sets
5 Reps
@9
3
Lateral Raise (Machine)
3 Sets
12 Reps
@8
4
Bench Press (Close Grip)
3 Sets
12 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Dip (Weighted)
3 Sets
12 Reps
@9
7
Incline Tricep Extension (Dumbbell)
3 Sets
15 Reps
@8
8
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@7
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
4
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
5
Seated Calf Raise
3 Sets
20 Reps
@7
6
Hammer Curl
3 Sets
25 Reps
@9
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Pull-Up (Weighted)
5 Sets
5 Reps
@9
3
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
5
High Pull
2 Sets
15 Reps
@8
6
Face Pull
3 Sets
15 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
@9
2
Front Squat (Barbell)
5 Sets
5 Reps
@9
3
Nordic Curl
3 Sets
12 Reps
@9
4
Sissy Squat
3 Sets
12 Reps
@8
5
Kettlebell Swing
3 Sets
25 Reps
@8
6
Standing Calf Raise
3 Sets
25 Reps
@7
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8
Day 3
1
Military Press (Barbell)
5 Sets
5 Reps
@9
2
Wide Grip Lat Pulldown
5 Sets
5 Reps
@9
3
Lateral Raise (Machine)
3 Sets
12 Reps
@8
4
Bench Press (Close Grip)
3 Sets
12 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Dip (Weighted)
3 Sets
12 Reps
@9
7
Incline Tricep Extension (Dumbbell)
3 Sets
15 Reps
@8
8
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@7
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
4
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
5
Seated Calf Raise
3 Sets
20 Reps
@7
6
Hammer Curl
3 Sets
25 Reps
@9
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Pull-Up (Weighted)
5 Sets
5 Reps
@9
3
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
5
High Pull
2 Sets
15 Reps
@8
6
Face Pull
3 Sets
15 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
@9
2
Front Squat (Barbell)
5 Sets
5 Reps
@9
3
Nordic Curl
3 Sets
12 Reps
@9
4
Sissy Squat
3 Sets
12 Reps
@8
5
Kettlebell Swing
3 Sets
25 Reps
@8
6
Standing Calf Raise
3 Sets
25 Reps
@7
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8
Day 3
1
Military Press (Barbell)
5 Sets
5 Reps
@9
2
Wide Grip Lat Pulldown
5 Sets
5 Reps
@9
3
Lateral Raise (Machine)
3 Sets
12 Reps
@8
4
Bench Press (Close Grip)
3 Sets
12 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Dip (Weighted)
3 Sets
12 Reps
@9
7
Incline Tricep Extension (Dumbbell)
3 Sets
15 Reps
@8
8
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@7
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
4
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
5
Seated Calf Raise
3 Sets
20 Reps
@7
6
Hammer Curl
3 Sets
25 Reps
@9
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Pull-Up (Weighted)
5 Sets
5 Reps
@9
3
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
5
High Pull
2 Sets
15 Reps
@8
6
Face Pull
3 Sets
15 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
@9
2
Front Squat (Barbell)
5 Sets
5 Reps
@9
3
Nordic Curl
3 Sets
12 Reps
@9
4
Sissy Squat
3 Sets
12 Reps
@8
5
Kettlebell Swing
3 Sets
25 Reps
@8
6
Standing Calf Raise
3 Sets
25 Reps
@7
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8
Day 3
1
Military Press (Barbell)
5 Sets
5 Reps
@9
2
Wide Grip Lat Pulldown
5 Sets
5 Reps
@9
3
Lateral Raise (Machine)
3 Sets
12 Reps
@8
4
Bench Press (Close Grip)
3 Sets
12 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Dip (Weighted)
3 Sets
12 Reps
@9
7
Incline Tricep Extension (Dumbbell)
3 Sets
15 Reps
@8
8
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@7
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
@9
2
Romanian Deadlift (Barbell)
5 Sets
5 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
4
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
5
Seated Calf Raise
3 Sets
20 Reps
@7
6
Hammer Curl
3 Sets
25 Reps
@9