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BoostcampPNG

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 18, 2025 11:36

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
Upper Back
14%
Chest
13.2%
Front Delts
12.8%
Triceps
10.6%
Lats
8.2%
Middle Delts
7.5%
Quadriceps
6.2%
Biceps
5.4%
Olympic
4.4%
Glutes
4.1%
Hamstrings
3.9%
Lower Back
3.1%
Abs
2.8%
Rear Delts
1.8%
Calves
1.3%
Forearms
0.5%
Abductors
0.3%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
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 1
#
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 1
#
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 1
#
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 1
#
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 1
#
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
Hang Clean
5
5 reps
-
2
Pendlay Row
5
10 reps
-
3
Lat Pulldown
6
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
5 reps
-
2
Pendlay Row
6
10 reps
-
3
Lat Pulldown
6
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
5
5 reps
-
2
Pendlay Row
5
10 reps
-
3
Lat Pulldown
6
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
5 reps
-
2
Pendlay Row
6
10 reps
-
3
Lat Pulldown
6
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
5
5 reps
-
2
Pendlay Row
5
10 reps
-
3
Lat Pulldown
6
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
5
5 reps
-
2
Pendlay Row
6
10 reps
-
3
Lat Pulldown
6
10 reps
-
4
Bicep Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Upright Row (Barbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
2
20 reps
-
4
Leg Press
3
10 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
6
Leg Curl
2
10 reps
-
7
Leg Extension
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Upright Row (Barbell)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
2
20 reps
-
4
Front Squat (Barbell)
5
5 reps
-
5
Leg Curl
2
10 reps
-
6
Leg Extension
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Upright Row (Barbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
2
20 reps
-
4
Leg Press
3
10 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
6
Leg Curl
2
10 reps
-
7
Leg Extension
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Upright Row (Barbell)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
2
20 reps
-
4
Front Squat (Barbell)
5
5 reps
-
5
Leg Curl
2
10 reps
-
6
Leg Extension
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Upright Row (Barbell)
3
10 reps
-
3
Rear Delt Fly (Dumbbell)
2
20 reps
-
4
Leg Press
3
10 reps
-
5
Calf Raise (Leg Press)
3
15 reps
-
6
Leg Curl
2
10 reps
-
7
Leg Extension
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Upright Row (Barbell)
4
10 reps
-
3
Rear Delt Fly (Dumbbell)
2
20 reps
-
4
Front Squat (Barbell)
5
5 reps
-
5
Leg Curl
2
10 reps
-
6
Leg Extension
2
10 reps
-
Week 1
1 / 6 Weeks
Day 1
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
-
Day 2
1
Hang Clean
5 Sets
5 Reps
-
2
Pendlay Row
5 Sets
10 Reps
-
3
Lat Pulldown
6 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Overhead Press (Barbell)
5 Sets
5 Reps
@7
2
Upright Row (Barbell)
3 Sets
10 Reps
-
3
Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
-
4
Leg Press
3 Sets
10 Reps
-
5
Calf Raise (Leg Press)
3 Sets
15 Reps
-
6
Leg Curl
2 Sets
10 Reps
-
7
Leg Extension
2 Sets
10 Reps
-