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
- LevelBeginner, Intermediate, Novice, Advanced
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedJan 10, 2024 02:37
- Last EditedJun 18, 2025 11:43
Summary
Unleash your strength with the PHUL B.D.S.M 5x5 program, a focused 4-week training plan designed for serious lifters. Committing to four days a week, you'll tackle heavy compound lifts like deadlifts and bench presses, ensuring you build muscle and power effectively. Each session emphasizes a 5x5 rep scheme, pushing you to maximize your strength gains while incorporating essential accessory movements for balanced development. Perfect for those ready to elevate their training in a garage gym setting!
