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BoostcampPNG

Squat + Bench 5 Week Strengh Program

by Masny B.
13 athletes joined

Program Description

Program to Progress your squat and bench while maintainig all round functionality. Suggested split: 1 day - monday 2 day - wednesday 3 day - friday

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 20, 2024 08:46
  • Last Edited
    Apr 21, 2025 05:07

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
16.5%
Chest
13.9%
Glutes
10.7%
Triceps
10.1%
Front Delts
9.9%
Hamstrings
8.6%
Middle Delts
5.6%
Upper Back
5.1%
Lats
5.1%
Biceps
5.1%
Abs
4%
Adductors
2.6%
Lower Back
1.5%
Forearms
0.6%
Rear Delts
0.6%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
9 reps
7 reps
5 reps
RPE 7
RPE 7
RPE 7
2
Front Squat (Barbell)
1
1
1
12 reps
10 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Leg Press
1
1
15 reps
13 reps
RPE 8
RPE 8
4
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
9 reps
7 reps
5 reps
RPE 7
RPE 7
RPE 7
2
Front Squat (Barbell)
1
1
1
12 reps
10 reps
9 reps
RPE 7
RPE 7
RPE 7
3
Leg Press
1
1
15 reps
13 reps
RPE 8
RPE 8
4
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 8
2
Front Squat (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7
3
Leg Press
1
1
15 reps
13 reps
RPE 8
RPE 8
4
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
3 reps
RPE 8
2
Front Squat (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 7
3
Leg Press
1
1
15 reps
13 reps
RPE 8
RPE 8
4
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
1 reps
5 reps
RPE 9
RPE 9
2
Front Squat (Barbell)
1
1
1
12 reps
10 reps
9 reps
RPE 8
RPE 8
RPE 8
3
Leg Press
1
1
15 reps
13 reps
RPE 9
RPE 9
4
Leg Extension
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
1
1
8 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6A
Bicep Curl (Barbell)
3
12 reps
RPE 7
6B
JM Press
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
1
1
8 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6A
Bicep Curl (Barbell)
3
12 reps
RPE 7
6B
JM Press
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
5 reps
RPE 8
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6A
Bicep Curl (Barbell)
3
12 reps
RPE 8
6B
JM Press
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
3 reps
RPE 8
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6A
Bicep Curl (Barbell)
3
12 reps
RPE 9
6B
JM Press
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1 reps
5 reps
RPE 9
RPE 9
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
4
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
5
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6A
Bicep Curl (Barbell)
3
12 reps
RPE 9
6B
JM Press
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
5 reps
-
RPE 6
2
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
5 reps
-
RPE 6
2
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
5 reps
-
RPE 7
2
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
5 reps
-
RPE 8
2
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
5 reps
-
RPE 5
2
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 5
RPE 5
RPE 5
3
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 7
Week 1
1 / 5 Weeks
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
9 Reps
7 Reps
5 Reps
@7
@7
@7
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
9 Reps
@7
@7
@7
3
Leg Press
1 Set
1 Set
15 Reps
13 Reps
@8
@8
4
Leg Extension
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Wide Grip)
2 Sets
1 Set
1 Set
8 Reps
12 Reps
10 Reps
@7
@7
@7
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7
@7
5
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
6A
Bicep Curl (Barbell)
3 Sets
12 Reps
@7
6B
JM Press
3 Sets
12 Reps
@7
Day 3
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
5 Reps
-
@6
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7
@7
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@7