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BoostcampPNG

5x3-5x5

by Joshua M.
2 athletes joined

Program Description

.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 20, 2024 07:25
  • Last Edited
    Jan 03, 2025 03:32

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
14.6%
Biceps
12.1%
Triceps
11.2%
Front Delts
9.9%
Middle Delts
9.3%
Quadriceps
8.4%
Lats
8.4%
Rear Delts
6.7%
Glutes
6.5%
Chest
4.7%
Hamstrings
3.7%
Lower Back
1.9%
Forearms
1.7%
Abs
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3-5 reps
RPE 8
2
Bench Press (Barbell)
5
3-5 reps
RPE 8
3
Bent Over Row (Barbell)
5
8-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 8
5
Lying Rear Lateral Raise
3
10-30 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
7
Bicep Curl (Cable)
3
10-20 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
3-5 reps
RPE 8
2
Deadlift (Barbell)
5
3-5 reps
RPE 8
3
Pull-Up (Weighted)
5
5-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 8
5
Lying Rear Lateral Raise
3
10-30 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
7
Bicep Curl (Cable)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
3-5 reps
RPE 8
2
Deadlift (Barbell)
5
3-5 reps
RPE 8
3
Pull-Up (Weighted)
5
5-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 8
5
Lying Rear Lateral Raise
3
10-30 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
7
Bicep Curl (Cable)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3-5 reps
RPE 8
2
Bench Press (Barbell)
5
3-5 reps
RPE 8
3
Bent Over Row (Barbell)
5
8-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 8
5
Lying Rear Lateral Raise
3
10-30 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
7
Bicep Curl (Cable)
3
10-20 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
3-5 reps
RPE 8
2
Bench Press (Barbell)
5
3-5 reps
RPE 8
3
Bent Over Row (Barbell)
5
8-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 8
5
Lying Rear Lateral Raise
3
10-30 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
7
Bicep Curl (Cable)
3
10-20 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
3-5 reps
RPE 8
2
Deadlift (Barbell)
5
3-5 reps
RPE 8
3
Pull-Up (Weighted)
5
5-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-30 reps
RPE 8
5
Lying Rear Lateral Raise
3
10-30 reps
RPE 8
6
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
7
Bicep Curl (Cable)
3
10-20 reps
RPE 8
Week 1
1 / 2 Weeks
Day 1
1
Box Squat (Barbell)
5 Sets
3-5 Reps
@8
2
Bench Press (Barbell)
5 Sets
3-5 Reps
@8
3
Bent Over Row (Barbell)
5 Sets
8-15 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@8
5
Lying Rear Lateral Raise
3 Sets
10-30 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@8
7
Bicep Curl (Cable)
3 Sets
10-20 Reps
@8
8
Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
@8
Day 2
1
Military Press (Barbell)
5 Sets
3-5 Reps
@8
2
Deadlift (Barbell)
5 Sets
3-5 Reps
@8
3
Pull-Up (Weighted)
5 Sets
5-10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@8
5
Lying Rear Lateral Raise
3 Sets
10-30 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@8
7
Bicep Curl (Cable)
3 Sets
10-20 Reps
@8
Day 3
1
Box Squat (Barbell)
5 Sets
3-5 Reps
@8
2
Bench Press (Barbell)
5 Sets
3-5 Reps
@8
3
Bent Over Row (Barbell)
5 Sets
8-15 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10-30 Reps
@8
5
Lying Rear Lateral Raise
3 Sets
10-30 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
@8
7
Bicep Curl (Cable)
3 Sets
10-20 Reps
@8
8
Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
@8