Powerbuilding 5x5

by Sam.Tsang

3 athletes joined

Program Description

Increase Squat, Bench, Deadlift and Barbell row strength and muscle mass

Program Overview

Level
Novice, Intermediate, Beginner, Advanced
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
May 23, 2024 12:06
Last Edited
Aug 24, 2024 01:09

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

16.4%

Chest

15.4%

Glutes

14.6%

Hamstrings

10.9%

Triceps

9.2%

Upper Back

9.1%

Lats

7.3%

Adductors

7.3%

Front Delts

6.2%

Abs

3.6%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
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

Day 1

Barbell Row

5 reps

80%

Day 1

Barbell Row

5 reps

83%

Day 1

Barbell Row

5 reps

86%

Day 1

Barbell Row

5 reps

89%

Day 1

Barbell Row

AMRAP

92%

Day 1

Barbell Row

3 reps

80%

Day 2

Squat (Barbell)

5 reps

80%

Day 2

Squat (Barbell)

5 reps

83%

Day 2

Squat (Barbell)

5 reps

86%

Day 2

Squat (Barbell)

5 reps

89%

Day 2

Squat (Barbell)

AMRAP

92%

Day 2

Squat (Barbell)

3 reps

80%

Day 3

Bench Press (Barbell)

5 reps

80%

Day 3

Bench Press (Barbell)

5 reps

82%

Day 3

Bench Press (Barbell)

5 reps

84%

Day 3

Bench Press (Barbell)

5 reps

86%

Day 3

Bench Press (Barbell)

AMRAP

88%

Day 3

Bench Press (Barbell)

3 reps

80%

Day 4

Sumo Deadlift (Barbell)

5 reps

80%

Day 4

Sumo Deadlift (Barbell)

5 reps

83%

Day 4

Sumo Deadlift (Barbell)

5 reps

86%

Day 4

Sumo Deadlift (Barbell)

5 reps

89%

Day 4

Sumo Deadlift (Barbell)

AMRAP

92%

Day 4

Sumo Deadlift (Barbell)

3 reps

80%

Day 5

Bench Press (Close Grip)

5 reps

80%

Day 5

Bench Press (Close Grip)

5 reps

82%

Day 5

Bench Press (Close Grip)

5 reps

84%

Day 5

Bench Press (Close Grip)

5 reps

86%

Day 5

Bench Press (Close Grip)

AMRAP

88%

Day 5

Bench Press (Close Grip)

3 reps

80%

Day 1

Barbell Row

5 Sets

5 Reps

80%

Day 2

Squat (Barbell)

5 Sets

5 Reps

80%

Day 3

Bench Press (Barbell)

5 Sets

5 Reps

80%

Day 4

Sumo Deadlift (Barbell)

5 Sets

5 Reps

80%

Day 5

Bench Press (Close Grip)

3 Sets

5 Reps

80%