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PHUL B.D.S.M 5x5

by Cody R.
141 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
    Sep 18, 2024 02:42
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Pull-Up (Weighted)
5
5 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
High Pull
2
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Pull-Up (Weighted)
5
5 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
High Pull
2
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Pull-Up (Weighted)
5
5 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
High Pull
2
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 9
2
Pull-Up (Weighted)
5
5 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8 reps
RPE 8
5
High Pull
2
15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Front Squat (Barbell)
5
5 reps
RPE 9
3
Nordic Curl
3
12 reps
RPE 9
4
Sissy Squat
3
12 reps
RPE 8
5
Kettlebell Swing
3
25 reps
RPE 8
6
Standing Calf Raise
3
25 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Front Squat (Barbell)
5
5 reps
RPE 9
3
Nordic Curl
3
12 reps
RPE 9
4
Sissy Squat
3
12 reps
RPE 8
5
Kettlebell Swing
3
25 reps
RPE 8
6
Standing Calf Raise
3
25 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Front Squat (Barbell)
5
5 reps
RPE 9
3
Nordic Curl
3
12 reps
RPE 9
4
Sissy Squat
3
12 reps
RPE 8
5
Kettlebell Swing
3
25 reps
RPE 8
6
Standing Calf Raise
3
25 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Front Squat (Barbell)
5
5 reps
RPE 9
3
Nordic Curl
3
12 reps
RPE 9
4
Sissy Squat
3
12 reps
RPE 8
5
Kettlebell Swing
3
25 reps
RPE 8
6
Standing Calf Raise
3
25 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 9
2
Wide Grip Lat Pulldown
5
5 reps
RPE 9
3
Lateral Raise (Machine)
3
12 reps
RPE 8
4
Bench Press (Close Grip)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Dip (Weighted)
3
12 reps
RPE 9
7
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
8
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 9
2
Wide Grip Lat Pulldown
5
5 reps
RPE 9
3
Lateral Raise (Machine)
3
12 reps
RPE 8
4
Bench Press (Close Grip)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Dip (Weighted)
3
12 reps
RPE 9
7
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
8
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 9
2
Wide Grip Lat Pulldown
5
5 reps
RPE 9
3
Lateral Raise (Machine)
3
12 reps
RPE 8
4
Bench Press (Close Grip)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Dip (Weighted)
3
12 reps
RPE 9
7
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
8
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
5 reps
RPE 9
2
Wide Grip Lat Pulldown
5
5 reps
RPE 9
3
Lateral Raise (Machine)
3
12 reps
RPE 8
4
Bench Press (Close Grip)
3
12 reps
RPE 8
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Dip (Weighted)
3
12 reps
RPE 9
7
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
8
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Seated Calf Raise
3
20 reps
RPE 7
6
Hammer Curl
3
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Seated Calf Raise
3
20 reps
RPE 7
6
Hammer Curl
3
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Seated Calf Raise
3
20 reps
RPE 7
6
Hammer Curl
3
25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
5
5 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Hip Thrust (Barbell)
3
12 reps
RPE 8
5
Seated Calf Raise
3
20 reps
RPE 7
6
Hammer Curl
3
25 reps
RPE 9
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