logo
BoostcampPNG

5x5 ( William Modified )

by Haider Ali

Program Description

Get noob gains.

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 16, 2025 10:12
  • Last Edited
    May 16, 2025 10:12
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
70%
3
Barbell Row
3
5 reps
RPE 6
4
Bench Press (Dumbbell)
3
7 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
5
5 reps
75%
3
Barbell Row
3
5 reps
RPE 6
4
Bench Press (Dumbbell)
3
7 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
95%
2
Bench Press (Barbell)
2
5 reps
85%
3
Barbell Row
3
5 reps
RPE 6
4
Bench Press (Dumbbell)
3
7 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Bench Press (Barbell)
2
5 reps
70%
4
Bench Press (Dumbbell)
2
7 reps
RPE 7
5
Pull-Up (Bodyweight)
1
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
8
Back Extension (Weighted)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Overhead Press (Barbell)
3
5 reps
85%
3
Bench Press (Barbell)
2
5 reps
75%
4
Bench Press (Dumbbell)
2
7 reps
RPE 7
5
Pull-Up (Bodyweight)
1
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
8
Back Extension (Weighted)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
95%
2
Overhead Press (Barbell)
3
5 reps
85%
3
Bench Press (Barbell)
2
5 reps
75%
4
Bench Press (Dumbbell)
2
7 reps
RPE 7
5
Pull-Up (Bodyweight)
1
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
8
Back Extension (Weighted)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 5
2
Push Up
2
15 reps
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 5
2
Push Up
2
15 reps
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
2
1 mins
RPE 5
2
Push Up
2
15 reps
RPE 2
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Bench Press (Barbell)
5
5 reps
70%
3
Barbell Row
3
5 reps
RPE 6
4
Bench Press (Dumbbell)
3
7 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
90%
2
Bench Press (Barbell)
2
5 reps
80%
3
Barbell Row
3
5 reps
RPE 6
4
Bench Press (Dumbbell)
3
7 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
90%
2
Bench Press (Barbell)
2
5 reps
80%
3
Barbell Row
3
5 reps
RPE 6
4
Bench Press (Dumbbell)
3
7 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
6
Upright Row (Dumbbell)
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Bench Press (Barbell)
2
5 reps
70%
4
Bench Press (Dumbbell)
2
7 reps
RPE 7
5
Pull-Up (Bodyweight)
1
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
8
Back Extension (Weighted)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
90%
2
Overhead Press (Barbell)
2
5 reps
80%
3
Bench Press (Barbell)
2
5 reps
70%
4
Bench Press (Dumbbell)
2
7 reps
RPE 7
5
Pull-Up (Bodyweight)
1
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
8
Back Extension (Weighted)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
90%
2
Overhead Press (Barbell)
2
5 reps
80%
3
Bench Press (Barbell)
2
5 reps
70%
4
Bench Press (Dumbbell)
2
7 reps
RPE 7
5
Pull-Up (Bodyweight)
1
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
1
8 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
8
Back Extension (Weighted)
3
8 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Bench Press (Barbell)
5 Sets
5 Reps
70%
3
Barbell Row
3 Sets
5 Reps
@6
4
Bench Press (Dumbbell)
3 Sets
7 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
6
Upright Row (Dumbbell)
3 Sets
12 Reps
@6
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Overhead Press (Barbell)
3 Sets
5 Reps
80%
3
Bench Press (Barbell)
2 Sets
5 Reps
70%
4
Bench Press (Dumbbell)
2 Sets
7 Reps
@7
5
Pull-Up (Bodyweight)
1 Set
5 Reps
@7
6
Bicep Curl (Dumbbell)
1 Set
8 Reps
@8
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
8
Back Extension (Weighted)
3 Sets
8 Reps
@8
Day 3
1
Plank
2 Sets
1 mins
@5
2
Push Up
2 Sets
15 Reps
@2
Day 4
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Bench Press (Barbell)
5 Sets
5 Reps
70%
3
Barbell Row
3 Sets
5 Reps
@6
4
Bench Press (Dumbbell)
3 Sets
7 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
6
Upright Row (Dumbbell)
3 Sets
12 Reps
@6
Day 5
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Overhead Press (Barbell)
3 Sets
5 Reps
80%
3
Bench Press (Barbell)
2 Sets
5 Reps
70%
4
Bench Press (Dumbbell)
2 Sets
7 Reps
@7
5
Pull-Up (Bodyweight)
1 Set
5 Reps
@7
6
Bicep Curl (Dumbbell)
1 Set
8 Reps
@8
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
8
Back Extension (Weighted)
3 Sets
8 Reps
@8