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BoostcampPNG

Smarter 5x5

by Ion C.
33 athletes joined

Program Description

Get big and strong

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 20, 2024 02:39
  • Last Edited
    Feb 13, 2025 04:35

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
13%
Front Delts
11.1%
Upper Back
11.1%
Glutes
10.2%
Triceps
10.2%
Middle Delts
9.3%
Lats
8.3%
Hamstrings
7.4%
Chest
7.4%
Biceps
4.6%
Adductors
2.8%
Abs
2.8%
Lower Back
1.9%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Pull-Up (Weighted)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Pull-Up (Weighted)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Pull-Up (Weighted)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Pull-Up (Weighted)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Pull-Up (Weighted)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Pull-Up (Weighted)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Pull-Up (Weighted)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Pull-Up (Weighted)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Pull-Up (Weighted)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Pull-Up (Weighted)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Pull-Up (Weighted)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Dip (Weighted)
5
5 reps
-
3
Pull-Up (Weighted)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Upright Row (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Upright Row (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Upright Row (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Upright Row (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Upright Row (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Upright Row (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Upright Row (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Upright Row (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Upright Row (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Upright Row (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Upright Row (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
5
5 reps
-
3
Upright Row (Barbell)
5
5 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Bench Press (Barbell)
5 Sets
5 Reps
-
3
Bent Over Row (Barbell)
5 Sets
5 Reps
-
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
-
2
Dip (Weighted)
5 Sets
5 Reps
-
3
Pull-Up (Weighted)
5 Sets
5 Reps
-
Day 3
1
Lunge (Barbell)
5 Sets
5 Reps
-
2
Overhead Press (Barbell)
5 Sets
5 Reps
-
3
Upright Row (Barbell)
5 Sets
5 Reps
-