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5x5 with some twists

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1 athletes joined

Program Description

Easy to follow heavy 5x5 3 day split with some rotating core workouts to keep things fresh and reasonable to hit on a tight schedule.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 17, 2024 11:20
  • Last Edited
    Feb 05, 2025 12:22
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Pendlay Row
4
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
5 reps
-
2
Pendlay Row
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Pendlay Row
4
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
5 reps
-
2
Pendlay Row
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7
2
Pendlay Row
4
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
5 reps
-
2
Pendlay Row
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Chest Fly (Cable)
5
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Chest Fly (Cable)
5
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Chest Fly (Cable)
5
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Chest Fly (Cable)
5
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Chest Fly (Cable)
5
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
5
5 reps
-
3
Chest Fly (Cable)
5
10 reps
-
4
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
1
5 reps
5 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 7
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
RPE 7
3
Upright Row (Barbell)
4
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
1
5 reps
5 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 7
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
RPE 7
3
Upright Row (Barbell)
4
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
1
5 reps
5 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
5
5 reps
RPE 7
3
Upright Row (Barbell)
3
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
RPE 7
3
Upright Row (Barbell)
4
10 reps
-
4
Rear Delt Fly (Dumbbell)
3
10 reps
-
Week 1
1 / 6 Weeks
Day 3
1
High Bar Squat (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8
@9
2
Overhead Press (Barbell)
5 Sets
5 Reps
@7
3
Upright Row (Barbell)
3 Sets
10 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
5
Calf Raise (Leg Press)
3 Sets
15 Reps
-
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
@7
2
Pendlay Row
4 Sets
10 Reps
-
3
Lat Pulldown
5 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@8
@9
2
Incline Bench Press (Dumbbell)
5 Sets
5 Reps
-
3
Chest Fly (Cable)
5 Sets
10 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
-