5x5

by PBNW

14 athletes joined

Program Description

첫 중량 설정: 5회 가능한 무게의 50%

Program Overview

Level
Novice, Beginner
Goal
Bodyweight Fitness
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
90 minutes
Created
Jan 10, 2024 04:28
Last Edited
Jul 22, 2024 03:48

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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4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

1

Squat (Barbell)

5

5 reps

2

Bench Press (Barbell)

5

5 reps

3

Barbell Row

5

5 reps

4

Tricep Pushdown (Cable)

3

15 reps

5

Overhead Extension (Dumbbell)

3

15 reps

6

Hanging Leg Raise

3

15 reps

Day 1

1

Squat (Barbell)

5

5 reps

2

Overhead Press (Barbell)

5

5 reps

3

Deadlift (Barbell)

5

5 reps

4

Dips Between Chairs

4

30 reps

RPE 10

5

Concentration Curl

4

9 reps

6

Reverse Pec Deck

4

12 reps

7

Leg Raise (Captain's Chair)

2

20 reps

Day 1

1

Squat (Barbell)

5

5 reps

2

Bench Press (Barbell)

5

5 reps

3

Barbell Row

5

5 reps

4

Dips Between Chairs

4

30 reps

RPE 10

5

Concentration Curl

4

9 reps

6

Lateral Raise (Machine)

4

12 reps

7

Sit Up

2

20 reps

Day 2

1

Squat (Barbell)

5

5 reps

2

Overhead Press (Barbell)

5

5 reps

3

Deadlift (Barbell)

5

5 reps

4

Concentration Curl

3

15 reps

5

Hammer Curl

3

15 reps

6

Hanging Leg Raise

3

15 reps

Day 2

1

Squat (Barbell)

5

5 reps

2

Bench Press (Barbell)

5

5 reps

3

Barbell Row

5

5 reps

4

Tricep Pushdown (Cable)

4

12 reps

5

Hammer Curl

4

12 reps

6

Lateral Raise (Machine)

4

12 reps

7

Sit Up

2

20 reps

Day 3

1

Squat (Barbell)

5

5 reps

2

Bench Press (Barbell)

5

5 reps

3

Barbell Row

5

5 reps

4

Overhead Extension (Dumbbell)

4

8 reps

5

Bicep Curl (EZ Bar)

4

8 reps

6

Lateral Raise (Machine)

4

12 reps

7

Sit Up

2

20 reps

Day 3

1

Squat (Barbell)

5

5 reps

2

Overhead Press (Barbell)

5

5 reps

3

Deadlift (Barbell)

5

5 reps

4

Overhead Extension (Dumbbell)

4

8 reps

5

Bicep Curl (EZ Bar)

4

8 reps

6

Reverse Pec Deck

4

12 reps

7

Leg Raise (Captain's Chair)

2

20 reps

Day 3

1

Squat (Barbell)

5 Sets

5 Reps

2

Bench Press (Barbell)

5 Sets

5 Reps

3

Barbell Row

5 Sets

5 Reps

4

Overhead Extension (Dumbbell)

4 Sets

8 Reps

5

Bicep Curl (EZ Bar)

4 Sets

8 Reps

6

Lateral Raise (Machine)

4 Sets

12 Reps

7

Sit Up

2 Sets

20 Reps

Day 1

1

Squat (Barbell)

5 Sets

5 Reps

2

Bench Press (Barbell)

5 Sets

5 Reps

3

Barbell Row

5 Sets

5 Reps

4

Tricep Pushdown (Cable)

3 Sets

15 Reps

5

Overhead Extension (Dumbbell)

3 Sets

15 Reps

6

Hanging Leg Raise

3 Sets

15 Reps

Day 2

1

Squat (Barbell)

5 Sets

5 Reps

2

Overhead Press (Barbell)

5 Sets

5 Reps

3

Deadlift (Barbell)

5 Sets

5 Reps

4

Concentration Curl

3 Sets

15 Reps

5

Hammer Curl

3 Sets

15 Reps

6

Hanging Leg Raise

3 Sets

15 Reps