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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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