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5x5 + Arms

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Program Description

Unleash your strength with the **5x5 + Arms** program, a focused 6-week journey designed for novice to intermediate lifters. This program incorporates a classic 5x5 powerlifting structure, emphasizing heavy compound lifts like squats, bench presses, and deadlifts, complemented by targeted arm exercises to build size and strength. With 18 intense sessions over six weeks, each lasting around 60 minutes, you'll progressively overload your muscles while mastering proper form. Equip your garage gym and get ready to transform your physique and power!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 26, 2025 05:51
  • Last Edited
    Jun 28, 2025 05:34
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Bent Over Row (Barbell)
5
5 reps
RPE 8.5
4
Bicep Curl (Barbell)
5
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Bent Over Row (Barbell)
5
5 reps
RPE 8.5
4
Bicep Curl (Barbell)
5
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Bent Over Row (Barbell)
5
5 reps
RPE 8.5
4
Bicep Curl (Barbell)
5
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Bent Over Row (Barbell)
5
5 reps
RPE 8.5
4
Bicep Curl (Barbell)
5
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Bent Over Row (Barbell)
5
5 reps
RPE 8.5
4
Bicep Curl (Barbell)
5
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Bent Over Row (Barbell)
5
5 reps
RPE 8.5
4
Bicep Curl (Barbell)
5
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Pull-Up (Bodyweight)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Pull-Up (Bodyweight)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Pull-Up (Bodyweight)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Pull-Up (Bodyweight)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Pull-Up (Bodyweight)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Overhead Press (Barbell)
5
5 reps
RPE 8.5
3
Pull-Up (Bodyweight)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Tricep Extension (Cable)
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Tricep Extension (Cable)
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Tricep Extension (Cable)
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Tricep Extension (Cable)
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Tricep Extension (Cable)
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8.5
2
Bench Press (Barbell)
5
5 reps
RPE 8.5
3
Tricep Extension (Cable)
5
5 reps
RPE 8.5
Week 1
1 / 6 Weeks
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@8.5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@8.5
3
Pull-Up (Bodyweight)
5 Sets
5 Reps
-
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@8.5
3
Bent Over Row (Barbell)
5 Sets
5 Reps
@8.5
4
Bicep Curl (Barbell)
5 Sets
5 Reps
@8.5
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
@8.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@8.5
3
Tricep Extension (Cable)
5 Sets
5 Reps
@8.5