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BoostcampPNG

5 x 5 x 5

by Carlos V.
1 athletes joined

Program Description

Increase Strength

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 26, 2024 01:13
  • Last Edited
    Jun 18, 2025 01:02

Summary

Unleash your strength with the 5 x 5 x 5 program, a comprehensive 5-week journey designed for serious lifters. Train five days a week, focusing on major compound movements like squats, deadlifts, and bench presses to build mass and power. Each session targets different muscle groups, ensuring balanced development and optimal recovery. Get ready to push your limits and achieve impressive gains with this structured, intensity-driven plan!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
2
Military Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
3
Deadlift (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 8
4
Bench Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 8
5
Bicep Curl (Barbell)
3
1
1 reps
5 reps
RPE 6
RPE 8
6
Pull-Up (Bodyweight)
3
1
5 reps
RPE 6.5
RPE 7.5
7
Hanging Leg Raise
1
1
5 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
2
Military Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
3
Deadlift (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
4
Bench Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
5
Bicep Curl (Barbell)
3
1
1 reps
5 reps
RPE 6
RPE 8
6
Pull-Up (Bodyweight)
3
1
1 reps
5 reps
RPE 6.5
RPE 7.5
7
Hanging Leg Raise
1
1
1 reps
5 reps
RPE 6
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
2
Military Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
3
Deadlift (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
4
Bench Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
5
Bicep Curl (Barbell)
3
1
1 reps
5 reps
RPE 6
RPE 8
6
Pull-Up (Bodyweight)
3
1
1 reps
5 reps
RPE 6.5
RPE 7.5
7
Hanging Leg Raise
1
1
1 reps
5 reps
RPE 6
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1 reps
1 reps
3 reps
RPE 6
RPE 6.5
RPE 7.5
2
Military Press (Barbell)
2
1
1
1 reps
1 reps
3 reps
RPE 6
RPE 6.5
RPE 7.5
3
Deadlift (Barbell)
2
1
1
1 reps
1 reps
3 reps
RPE 6
RPE 6.5
RPE 7.5
4
Bench Press (Barbell)
2
1
1
1 reps
1 reps
3 reps
RPE 6
RPE 6.5
RPE 7.5
5
Bicep Curl (Barbell)
3
1
1 reps
3 reps
RPE 6
RPE 8
6
Pull-Up (Bodyweight)
3
1
1 reps
3 reps
RPE 6.5
RPE 7.5
7
Hanging Leg Raise
1
1
1 reps
5 reps
RPE 6
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 6.5
RPE 8.5
2
Military Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 6.5
RPE 8.5
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 6.5
RPE 8.5
4
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 6.5
RPE 8.5
5
Bicep Curl (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
6
Pull-Up (Bodyweight)
2
5 reps
RPE 8
7
Hanging Leg Raise
2
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 8
2
Military Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 8
3
Deadlift (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 8
4
Bench Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
5
Bicep Curl (Barbell)
3
1
1 reps
5 reps
RPE 6
RPE 8
6
Pull-Up (Bodyweight)
1
2
1
1 reps
5 reps
RPE 6.5
RPE 6.5
RPE 8
7
Hanging Leg Raise
1
1
1 reps
5 reps
RPE 6
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
2
Military Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
3
Deadlift (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
4
Bench Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
5
Bicep Curl (Barbell)
3
1
1 reps
5 reps
RPE 6
RPE 8
6
Pull-Up (Bodyweight)
3
1
1 reps
5 reps
RPE 6.5
RPE 7.5
7
Hanging Leg Raise
1
1
1 reps
5 reps
RPE 6
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
2
Military Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
3
Deadlift (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
4
Bench Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
5
Bicep Curl (Barbell)
3
1
1 reps
5 reps
RPE 6
RPE 8
6
Pull-Up (Bodyweight)
3
1
1 reps
5 reps
RPE 6.5
RPE 7.5
7
Hanging Leg Raise
1
1
1 reps
5 reps
RPE 6
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1 reps
1 reps
3 reps
RPE 6
RPE 6.5
RPE 7.5
2
Military Press (Barbell)
2
1
1
1 reps
1 reps
3 reps
RPE 6
RPE 6.5
RPE 7.5
3
Deadlift (Barbell)
2
1
1
1 reps
1 reps
3 reps
RPE 6
RPE 6.5
RPE 7.5
4
Bench Press (Barbell)
2
1
1
1 reps
1 reps
3 reps
RPE 6
RPE 6.5
RPE 7.5
5
Bicep Curl (Barbell)
3
1
1 reps
3 reps
RPE 6
RPE 8
6
Pull-Up (Bodyweight)
3
1
1 reps
3 reps
RPE 6.5
RPE 7.5
7
Hanging Leg Raise
1
1
1 reps
5 reps
RPE 6
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3 reps
2 reps
1 reps
1 reps
1 reps
RPE 7
RPE 7
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
1
3 reps
RPE 7
3
Bench Press (Barbell)
1
1
1
1
3 reps
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Military Press (Barbell)
1
1
1
1
3 reps
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
1
1
1
1
3 reps
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
7
Hanging Leg Raise
1
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
2
Military Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
3
Deadlift (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
4
Bench Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
5
Bicep Curl (Barbell)
3
1
1 reps
5 reps
RPE 6
RPE 8
6
Pull-Up (Bodyweight)
3
1
1 reps
5 reps
RPE 6.5
RPE 7.5
7
Hanging Leg Raise
1
1
1 reps
5 reps
RPE 6
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
2
Military Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
3
Deadlift (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
4
Bench Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
5
Bicep Curl (Barbell)
3
1
1 reps
5 reps
RPE 6
RPE 8
6
Pull-Up (Bodyweight)
3
1
1 reps
5 reps
RPE 6.5
RPE 7.5
7
Hanging Leg Raise
1
1
1 reps
5 reps
RPE 6
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
2
Military Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
3
Deadlift (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
4
Bench Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
5
Bicep Curl (Barbell)
3
1
1 reps
5 reps
RPE 6
RPE 8
6
Pull-Up (Bodyweight)
3
1
1 reps
5 reps
RPE 6.5
RPE 7.5
7
Hanging Leg Raise
1
1
1 reps
5 reps
RPE 6
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1 reps
1 reps
3 reps
RPE 6
RPE 6.5
RPE 7.5
2
Military Press (Barbell)
2
1
1
1 reps
1 reps
3 reps
RPE 6
RPE 6.5
RPE 7.5
3
Deadlift (Barbell)
2
1
1
1 reps
1 reps
3 reps
RPE 6
RPE 6.5
RPE 7.5
4
Bench Press (Barbell)
2
1
1
1 reps
1 reps
3 reps
RPE 6
RPE 6.5
RPE 7.5
5
Bicep Curl (Barbell)
3
1
1 reps
3 reps
RPE 6
RPE 8
6
Pull-Up (Bodyweight)
3
1
1 reps
3 reps
RPE 6.5
RPE 7.5
7
Hanging Leg Raise
1
1
1 reps
5 reps
RPE 6
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
2
Military Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
3
Deadlift (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
4
Bench Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
5
Bicep Curl (Barbell)
3
1
1 reps
5 reps
RPE 6
RPE 8
6
Pull-Up (Bodyweight)
3
1
1 reps
5 reps
RPE 6.5
RPE 7.5
7
Hanging Leg Raise
1
1
1 reps
5 reps
RPE 6
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
2
Military Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
3
Deadlift (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
4
Bench Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
5
Bicep Curl (Barbell)
3
1
1 reps
5 reps
RPE 6
RPE 8
6
Pull-Up (Bodyweight)
3
1
1 reps
5 reps
RPE 6.5
RPE 7.5
7
Hanging Leg Raise
1
1
1 reps
5 reps
RPE 6
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
2
Military Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
3
Deadlift (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
4
Bench Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
5
Bicep Curl (Barbell)
3
1
1 reps
5 reps
RPE 6
RPE 8
6
Pull-Up (Bodyweight)
3
1
1 reps
5 reps
RPE 6.5
RPE 7.5
7
Hanging Leg Raise
1
1
1 reps
5 reps
RPE 6
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1 reps
1 reps
3 reps
RPE 6
RPE 6.5
RPE 7.5
2
Military Press (Barbell)
2
1
1
1 reps
1 reps
3 reps
RPE 6
RPE 6.5
RPE 7.5
3
Deadlift (Barbell)
2
1
1
1 reps
1 reps
3 reps
RPE 6
RPE 6.5
RPE 7.5
4
Bench Press (Barbell)
2
1
1
1 reps
1 reps
3 reps
RPE 6
RPE 6.5
RPE 7.5
5
Bicep Curl (Barbell)
3
1
1 reps
3 reps
RPE 6
RPE 8
6
Pull-Up (Bodyweight)
3
1
1 reps
3 reps
RPE 6.5
RPE 7.5
7
Hanging Leg Raise
1
1
1 reps
5 reps
RPE 6
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
2
Military Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
3
Deadlift (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
4
Bench Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
5
Bicep Curl (Barbell)
3
1
1 reps
5 reps
RPE 6
RPE 8
6
Pull-Up (Bodyweight)
3
1
1 reps
5 reps
RPE 6.5
RPE 7.5
7
Hanging Leg Raise
1
1
1 reps
5 reps
RPE 6
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
2
Military Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
3
Deadlift (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
4
Bench Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
5
Bicep Curl (Barbell)
3
1
1 reps
5 reps
RPE 6
RPE 8
6
Pull-Up (Bodyweight)
3
1
1 reps
5 reps
RPE 6.5
RPE 7.5
7
Hanging Leg Raise
1
1
1 reps
5 reps
RPE 6
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
2
Military Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
3
Deadlift (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
4
Bench Press (Barbell)
2
1
1
1 reps
1 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
5
Bicep Curl (Barbell)
3
1
1 reps
5 reps
RPE 6
RPE 8
6
Pull-Up (Bodyweight)
3
1
1 reps
5 reps
RPE 6.5
RPE 7.5
7
Hanging Leg Raise
1
1
1 reps
5 reps
RPE 6
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1 reps
1 reps
3 reps
RPE 6
RPE 6.5
RPE 7.5
2
Military Press (Barbell)
2
1
1
1 reps
1 reps
3 reps
RPE 6
RPE 6.5
RPE 7.5
3
Deadlift (Barbell)
2
1
1
1 reps
1 reps
3 reps
RPE 6
RPE 6.5
RPE 7.5
4
Bench Press (Barbell)
2
1
1
1 reps
1 reps
3 reps
RPE 6
RPE 6.5
RPE 7.5
5
Bicep Curl (Barbell)
3
1
1 reps
3 reps
RPE 6
RPE 8
6
Pull-Up (Bodyweight)
3
1
1 reps
3 reps
RPE 6.5
RPE 7.5
7
Hanging Leg Raise
1
1
1 reps
5 reps
RPE 6
RPE 7.5
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Reps
1 Reps
5 Reps
@6
@6.5
@7.5
2
Military Press (Barbell)
2 Sets
1 Set
1 Set
1 Reps
1 Reps
5 Reps
@6
@6.5
@7.5
3
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Reps
1 Reps
5 Reps
@6
@6.5
@8
4
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Reps
1 Reps
5 Reps
@6
@6.5
@8
5
Bicep Curl (Barbell)
3 Sets
1 Set
1 Reps
5 Reps
@6
@8
6
Pull-Up (Bodyweight)
3 Sets
1 Set
5 Reps
@6.5
@7.5
7
Hanging Leg Raise
1 Set
1 Set
5 Reps
@6
@8
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Reps
1 Reps
5 Reps
@6
@6.5
@8
2
Military Press (Barbell)
2 Sets
1 Set
1 Set
1 Reps
1 Reps
5 Reps
@6
@6.5
@8
3
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Reps
1 Reps
5 Reps
@6
@6.5
@8
4
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Reps
1 Reps
5 Reps
@6
@6.5
@7.5
5
Bicep Curl (Barbell)
3 Sets
1 Set
1 Reps
5 Reps
@6
@8
6
Pull-Up (Bodyweight)
1 Set
2 Sets
1 Set
1 Reps
5 Reps
@6.5
@6.5
@8
7
Hanging Leg Raise
1 Set
1 Set
1 Reps
5 Reps
@6
@8
Day 3
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Reps
1 Reps
5 Reps
@6
@6.5
@7.5
2
Military Press (Barbell)
2 Sets
1 Set
1 Set
1 Reps
1 Reps
5 Reps
@6
@6.5
@7.5
3
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Reps
1 Reps
5 Reps
@6
@6.5
@7.5
4
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Reps
1 Reps
5 Reps
@6
@6.5
@7.5
5
Bicep Curl (Barbell)
3 Sets
1 Set
1 Reps
5 Reps
@6
@8
6
Pull-Up (Bodyweight)
3 Sets
1 Set
1 Reps
5 Reps
@6.5
@7.5
7
Hanging Leg Raise
1 Set
1 Set
1 Reps
5 Reps
@6
@7.5
Day 4
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Reps
1 Reps
5 Reps
@6
@6.5
@7.5
2
Military Press (Barbell)
2 Sets
1 Set
1 Set
1 Reps
1 Reps
5 Reps
@6
@6.5
@7.5
3
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Reps
1 Reps
5 Reps
@6
@6.5
@7.5
4
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Reps
1 Reps
5 Reps
@6
@6.5
@7.5
5
Bicep Curl (Barbell)
3 Sets
1 Set
1 Reps
5 Reps
@6
@8
6
Pull-Up (Bodyweight)
3 Sets
1 Set
1 Reps
5 Reps
@6.5
@7.5
7
Hanging Leg Raise
1 Set
1 Set
1 Reps
5 Reps
@6
@7.5
Day 5
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Reps
1 Reps
5 Reps
@6
@6.5
@7.5
2
Military Press (Barbell)
2 Sets
1 Set
1 Set
1 Reps
1 Reps
5 Reps
@6
@6.5
@7.5
3
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Reps
1 Reps
5 Reps
@6
@6.5
@7.5
4
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Reps
1 Reps
5 Reps
@6
@6.5
@7.5
5
Bicep Curl (Barbell)
3 Sets
1 Set
1 Reps
5 Reps
@6
@8
6
Pull-Up (Bodyweight)
3 Sets
1 Set
1 Reps
5 Reps
@6.5
@7.5
7
Hanging Leg Raise
1 Set
1 Set
1 Reps
5 Reps
@6
@7.5