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BoostcampPNG

5 x 5

by hannah M.

Program Description

powerlifting

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 30, 2024 01:10
  • Last Edited
    Dec 31, 2024 06:37
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bench Press (Barbell)
5
5 reps
RPE 7.5
3
Barbell Row
5
5 reps
RPE 7.5
4
V-Handle Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
6
Hyperextension
2
10 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 7.5
3
Overhead Press (Barbell)
5
5 reps
RPE 7.5
4
Barbell Row
5
5 reps
RPE 6.5
5
Bench Press (Close Grip)
3
8 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
8 reps
RPE 6.5
7
Cable Crunch
3
10 reps
RPE 6.5
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
@7.5
2
Deadlift (Barbell)
1 Set
5 Reps
@7.5
3
Overhead Press (Barbell)
5 Sets
5 Reps
@7.5
4
Barbell Row
5 Sets
5 Reps
@6.5
5
Bench Press (Close Grip)
3 Sets
8 Reps
@6.5
6
Incline Curl (Dumbbell)
3 Sets
8 Reps
@6.5
7
Cable Crunch
3 Sets
10 Reps
@6.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@7.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@7.5
3
Barbell Row
5 Sets
5 Reps
@7.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
@6.5
5
Incline Curl (Dumbbell)
3 Sets
8 Reps
@6.5
6
Hyperextension
2 Sets
10 Reps
@6.5
7
Cable Crunch
3 Sets
10 Reps
@6.5
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
@7.5
2
Bench Press (Barbell)
5 Sets
5 Reps
@7.5
3
Barbell Row
5 Sets
5 Reps
@7.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8 Reps
@6.5
5
Incline Curl (Dumbbell)
3 Sets
8 Reps
@6.5
6
Hyperextension
2 Sets
10 Reps
@6.5
7
Cable Crunch
3 Sets
10 Reps
@6.5