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5 x 5 x 5
IntermediateFree

5 x 5 x 5

Strength

Carlos V.
Carlos V.· Dec 2024
2athletes running this program
Free on iOS & Android

Overview

Length
5 weeks
Days / week
5 days
Level
Intermediate
Goal
Muscle, Strength
Equipment
Full Gym
Session length
50 min
Increase Strength

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on gaining both size and strength
Athletes who can train 5 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Front Delts
10.4%
Triceps
10.4%
Quadriceps
10.3%
Glutes
10.3%
Hamstrings
10.3%
Upper Back
10.1%
Abs
7.7%
Biceps
7.7%
Middle Delts
5.2%
Chest
5.2%
Lats
4.9%
Adductors
2.6%
Forearms
2.6%
Lower Back
2.5%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Squat (Barbell)21 rep@6
11 rep@6.5
15 reps@7.5
2Military Press (Barbell)21 rep@6
11 rep@6.5
15 reps@7.5
3Deadlift (Barbell)21 rep@6
11 rep@6.5
15 reps@8
4Bench Press (Barbell)21 rep@6
11 rep@6.5
15 reps@8
5Bicep Curl (Barbell)31 rep@6
15 reps@8
6Pull-Up (Bodyweight)30 reps@6.5
15 reps@7.5
7Hanging Leg Raise10 reps@6
15 reps@8
#ExerciseSetsRepsLoad
1Squat (Barbell)21 rep@6
11 rep@6.5
15 reps@8
2Military Press (Barbell)21 rep@6
11 rep@6.5
15 reps@8
3Deadlift (Barbell)21 rep@6
11 rep@6.5
15 reps@8
4Bench Press (Barbell)21 rep@6
11 rep@6.5
15 reps@7.5
5Bicep Curl (Barbell)31 rep@6
15 reps@8
6Pull-Up (Bodyweight)10 reps@6.5
21 rep@6.5
15 reps@8
7Hanging Leg Raise11 rep@6
15 reps@8
#ExerciseSetsRepsLoad
1Squat (Barbell)21 rep@6
11 rep@6.5
15 reps@7.5
2Military Press (Barbell)21 rep@6
11 rep@6.5
15 reps@7.5
3Deadlift (Barbell)21 rep@6
11 rep@6.5
15 reps@7.5
4Bench Press (Barbell)21 rep@6
11 rep@6.5
15 reps@7.5
5Bicep Curl (Barbell)31 rep@6
15 reps@8
6Pull-Up (Bodyweight)31 rep@6.5
15 reps@7.5
7Hanging Leg Raise11 rep@6
15 reps@7.5
#ExerciseSetsRepsLoad
1Squat (Barbell)21 rep@6
11 rep@6.5
15 reps@7.5
2Military Press (Barbell)21 rep@6
11 rep@6.5
15 reps@7.5
3Deadlift (Barbell)21 rep@6
11 rep@6.5
15 reps@7.5
4Bench Press (Barbell)21 rep@6
11 rep@6.5
15 reps@7.5
5Bicep Curl (Barbell)31 rep@6
15 reps@8
6Pull-Up (Bodyweight)31 rep@6.5
15 reps@7.5
7Hanging Leg Raise11 rep@6
15 reps@7.5
#ExerciseSetsRepsLoad
1Squat (Barbell)21 rep@6
11 rep@6.5
15 reps@7.5
2Military Press (Barbell)21 rep@6
11 rep@6.5
15 reps@7.5
3Deadlift (Barbell)21 rep@6
11 rep@6.5
15 reps@7.5
4Bench Press (Barbell)21 rep@6
11 rep@6.5
15 reps@7.5
5Bicep Curl (Barbell)31 rep@6
15 reps@8
6Pull-Up (Bodyweight)31 rep@6.5
15 reps@7.5
7Hanging Leg Raise11 rep@6
15 reps@7.5

Weeks 2–5 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 5 x 5 x 5 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

5 x 5 x 5 is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

5 x 5 x 5 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
Auto-progressionWeights and targets update automatically based on how you perform.
Training logLog every set and track your weights automatically each session.
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