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50lbs in 5 Weeks

by James B.
10 athletes joined

Program Description

Gain Strength in Bench press and Squat while doing accessories to strengthen muscles and increase hypertrophy. Made by Alex Bromley. Edited for my Goals.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 08, 2024 03:18
  • Last Edited
    Jun 17, 2024 09:25
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
2
Push Press (Barbell)
3
10 reps
3A
Dip (Bodyweight)
3
AMRAP
3B
Pull-Up (Bodyweight)
3
8-10 reps
4
Tricep Extension (Cable)
3
50 reps
5
Skull Crusher
3
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Push Press (Barbell)
5
10 reps
3A
Dip (Bodyweight)
4
AMRAP
3B
Pull-Up (Bodyweight)
4
8-10 reps
4
Tricep Extension (Cable)
4
50 reps
5
Skull Crusher
4
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
78%
2
Push Press (Barbell)
8
8 reps
3A
Dip (Bodyweight)
5
AMRAP
3B
Pull-Up (Bodyweight)
5
8-10 reps
4
Tricep Extension (Cable)
5
50 reps
5
Skull Crusher
5
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
83%
2
Push Press (Barbell)
4
6 reps
3A
Dip (Bodyweight)
4
AMRAP
3B
Pull-Up (Bodyweight)
4
8 reps
4
Tricep Extension (Cable)
4
30 reps
5
Skull Crusher
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
88%
2
Push Press (Barbell)
3
5 reps
3A
Dip (Bodyweight)
3
AMRAP
3B
Pull-Up (Bodyweight)
3
6 reps
4
Tricep Extension (Cable)
3
20 reps
5
Skull Crusher
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Front Squat (Barbell)
3
10 reps
3
Romanian Deadlift (Barbell)
3
6 reps
4A
Leg Press
3
15 reps
4B
Hamstring Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Front Squat (Barbell)
5
10 reps
3
Romanian Deadlift (Barbell)
4
6 reps
4A
Leg Press
4
15 reps
4B
Hamstring Curl
4
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
78%
2
Front Squat (Barbell)
8
8 reps
3
Romanian Deadlift (Barbell)
5
6 reps
4A
Leg Press
5
12 reps
4B
Hamstring Curl
5
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
83%
2
Front Squat (Barbell)
4
6 reps
3
Romanian Deadlift (Barbell)
5
4 reps
4A
Leg Press
4
12 reps
4B
Hamstring Curl
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
88%
2
Front Squat (Barbell)
3
5 reps
3
Romanian Deadlift (Barbell)
3
4 reps
4A
Leg Press
3
10 reps
4B
Hamstring Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
85%
2
Push Press (Barbell)
3
6 reps
3A
Bent Over Row (Barbell)
3
12 reps
3B
Front Raise
3
15 reps
4A
Skull Crusher
3
12 reps
4B
Dip (Bodyweight)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
90%
2
Push Press (Barbell)
4
6 reps
3A
Bent Over Row (Barbell)
4
12 reps
3B
Front Raise
4
12 reps
4A
Skull Crusher
4
10 reps
4B
Dip (Bodyweight)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
85%
2
Push Press (Barbell)
5
6 reps
3A
Bent Over Row (Barbell)
5
10 reps
3B
Front Raise
5
12 reps
4A
Skull Crusher
5
10 reps
4B
Dip (Bodyweight)
5
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
85%
2
Push Press (Barbell)
4
4 reps
3A
Bent Over Row (Barbell)
4
8 reps
3B
Front Raise
4
10 reps
4A
Skull Crusher
4
8-10 reps
4B
Dip (Bodyweight)
4
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Push Press (Barbell)
3
3 reps
3A
Bent Over Row (Barbell)
3
8 reps
3B
Front Raise
3
10 reps
4A
Skull Crusher
3
8 reps
4B
Dip (Bodyweight)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
85%
2
Clean (Barbell)
3
6 reps
65%
3
Good Morning
3
8 reps
4A
Lunge (Dumbbell)
3
12 reps
4B
Glute-Ham Raise
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
90%
2
Clean (Barbell)
4
6 reps
75%
3
Good Morning
4
8 reps
4A
Lunge (Dumbbell)
4
10 reps
4B
Glute-Ham Raise
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
85%
2
Clean (Barbell)
5
5 reps
75%
3
Good Morning
5
6 reps
4A
Lunge (Dumbbell)
5
10 reps
4B
Glute-Ham Raise
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
85%
2
Clean (Barbell)
4
4 reps
80%
3
Good Morning
3
6 reps
4A
Lunge (Dumbbell)
4
8 reps
4B
Glute-Ham Raise
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Clean (Barbell)
3
3 reps
85%
3
Good Morning
3
5 reps
4A
Lunge (Dumbbell)
3
8 reps
4B
Glute-Ham Raise
3
8 reps
Week 1
1 / 5 Weeks
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Front Squat (Barbell)
3 Sets
10 Reps
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
4A
Leg Press
3 Sets
15 Reps
4B
Hamstring Curl
3 Sets
15 Reps
Day 4
1
Squat (Barbell)
1 Set
5 Reps
85%
2
Clean (Barbell)
3 Sets
6 Reps
65%
3
Good Morning
3 Sets
8 Reps
4A
Lunge (Dumbbell)
3 Sets
12 Reps
4B
Glute-Ham Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
2
Push Press (Barbell)
3 Sets
10 Reps
3A
Dip (Bodyweight)
3 Sets
AMRAP
3B
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
4
Tricep Extension (Cable)
3 Sets
50 Reps
5
Skull Crusher
3 Sets
15 Reps
Day 3
1
Bench Press (Barbell)
1 Set
5 Reps
85%
2
Push Press (Barbell)
3 Sets
6 Reps
3A
Bent Over Row (Barbell)
3 Sets
12 Reps
3B
Front Raise
3 Sets
15 Reps
4A
Skull Crusher
3 Sets
12 Reps
4B
Dip (Bodyweight)
3 Sets
AMRAP