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Pure AesthetiX: 5x5 Powerbuilding Program

by Ezra Kim
7 athletes joined

Program Description

- Build insane strength and size using the tried and tested 5x5 method. - Modified 5x5 to focus more on hypertrophy. - Add any 2 isolations after the main work. - 4 cycles of linear progression on 5x5. - De-load after the 4 weeks. - Can be re run after the de-load but don't run too long as 5x5 effects the joints a lot. - Ideal for athletes who want to get stronger and off-season powerlifters wanting to put on mass. - Recommended to run on a caloric surplus. - Different ways to schedule the program: - Day 1, Day 2, rest, Day 3, rest, Day 4, rest - Day 1, rest, Day 2, Day 3, rest, Day 4, rest - etc. If you want to train 4 days a week - Or train every alternating days rotating the 4 training days. - Cardio is optional in any rest days.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 13, 2024 10:06
  • Last Edited
    Nov 06, 2024 11:42
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
5
5 reps
70%
3
Bent Over Row (Barbell)
5
5 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
2
Bench Press (Barbell)
5
5 reps
3
Bent Over Row (Barbell)
5
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Bench Press (Barbell)
3
5 reps
3
Bent Over Row (Barbell)
3
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
70%
2
Overhead Press (Barbell)
5
5 reps
70%
3
Pull-Up (Weighted)
5
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Pull-Up (Weighted)
5
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Pull-Up (Weighted)
5
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Overhead Press (Barbell)
5
5 reps
3
Pull-Up (Weighted)
5
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
2
Overhead Press (Barbell)
3
5 reps
3
Pull-Up (Weighted)
3
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
70%
2
Incline Bench Press (Barbell)
5
5 reps
70%
3
Seated Row (Cable)
5
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
5
5 reps
3
Seated Row (Cable)
5
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
5
5 reps
3
Seated Row (Cable)
5
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
2
Incline Bench Press (Barbell)
5
5 reps
3
Seated Row (Cable)
5
5 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
2
Incline Bench Press (Barbell)
3
5 reps
3
Seated Row (Cable)
3
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
5
5 reps
70%
2
Dip (Weighted)
5
5 reps
70%
3
Lat Pulldown
5
5 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
5
5 reps
2
Dip (Weighted)
5
5 reps
3
Lat Pulldown
5
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
5
5 reps
2
Dip (Weighted)
5
5 reps
3
Lat Pulldown
5
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
5
5 reps
2
Dip (Weighted)
5
5 reps
3
Lat Pulldown
5
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5 reps
2
Dip (Weighted)
3
5 reps
3
Lat Pulldown
3
5 reps
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Bench Press (Barbell)
5 Sets
5 Reps
70%
3
Bent Over Row (Barbell)
5 Sets
5 Reps
70%
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
70%
2
Overhead Press (Barbell)
5 Sets
5 Reps
70%
3
Pull-Up (Weighted)
5 Sets
5 Reps
70%
Day 3
1
Front Squat (Barbell)
5 Sets
5 Reps
70%
2
Incline Bench Press (Barbell)
5 Sets
5 Reps
70%
3
Seated Row (Cable)
5 Sets
5 Reps
70%
Day 4
1
Stiff Leg Deadlift
5 Sets
5 Reps
70%
2
Dip (Weighted)
5 Sets
5 Reps
70%
3
Lat Pulldown
5 Sets
5 Reps
70%