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BoostcampPNG

5 x 5 x 5

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1 athletes joined

Program Description

Targeting all the muscles of the body using compound exercises in a short time

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 05, 2025 10:45
  • Last Edited
    May 05, 2025 11:07
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Bench Press (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Barbell Row
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Bench Press (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Barbell Row
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Abs Crunch (Bodyweight)
1
99 reps
RPE 6
3
Elliptical
1
10 mins
RPE 6
4
Skull Crusher (Barbell)
1
99 reps
RPE 6
5
Cycling
1
10 mins
RPE 6
6
Russian Twist (Dumbbell)
1
99 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Abs Crunch (Bodyweight)
1
99 reps
RPE 6
3
Elliptical
1
10 mins
RPE 6
4
Skull Crusher (Barbell)
1
99 reps
RPE 6
5
Cycling
1
10 mins
RPE 6
6
Russian Twist (Dumbbell)
1
99 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Abs Crunch (Bodyweight)
1
99 reps
RPE 6
3
Elliptical
1
10 mins
RPE 6
4
Skull Crusher (Barbell)
1
99 reps
RPE 6
5
Cycling
1
10 mins
RPE 6
6
Russian Twist (Dumbbell)
1
99 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Abs Crunch (Bodyweight)
1
99 reps
RPE 6
3
Elliptical
1
10 mins
RPE 6
4
Skull Crusher (Barbell)
1
99 reps
RPE 6
5
Cycling
1
10 mins
RPE 6
6
Russian Twist (Dumbbell)
1
99 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Bench Press (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Barbell Row
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Overhead Press (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Bench Press (Barbell)
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Barbell Row
1
2
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Preacher Curl (EZ Bar)
1
99 reps
RPE 6
3
Elliptical
1
10 mins
RPE 6
4
Shrug (Barbell)
1
99 reps
RPE 6
5
Cycling
1
10 mins
RPE 6
6
Plank
1
99 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Preacher Curl (EZ Bar)
1
99 reps
RPE 6
3
Elliptical
1
10 mins
RPE 6
4
Shrug (Barbell)
1
99 reps
RPE 6
5
Cycling
1
10 mins
RPE 6
6
Plank
1
99 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Preacher Curl (EZ Bar)
1
99 reps
RPE 6
3
Elliptical
1
10 mins
RPE 6
4
Shrug (Barbell)
1
99 reps
RPE 6
5
Cycling
1
10 mins
RPE 6
6
Plank
1
99 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
RPE 6
2
Preacher Curl (EZ Bar)
1
99 reps
RPE 6
3
Elliptical
1
10 mins
RPE 6
4
Shrug (Barbell)
1
99 reps
RPE 6
5
Cycling
1
10 mins
RPE 6
6
Plank
1
99 mins
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@7.5
2
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@7.5
3
Barbell Row
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@7.5
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@7.5
2
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@7.5
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@7.5
Day 2
1
Treadmill
1 Set
10 mins
@6
2
Abs Crunch (Bodyweight)
1 Set
99 Reps
@6
3
Elliptical
1 Set
10 mins
@6
4
Skull Crusher (Barbell)
1 Set
99 Reps
@6
5
Cycling
1 Set
10 mins
@6
6
Russian Twist (Dumbbell)
1 Set
99 Reps
@7
Day 4
1
Treadmill
1 Set
10 mins
@6
2
Preacher Curl (EZ Bar)
1 Set
99 Reps
@6
3
Elliptical
1 Set
10 mins
@6
4
Shrug (Barbell)
1 Set
99 Reps
@6
5
Cycling
1 Set
10 mins
@6
6
Plank
1 Set
99 mins
@6