Program Description
This program is built to be run after the 5x version. This program builds a solid foundation for strength and hypertrophy using barbell lifts. To start, focus on proper form (easily learned on YouTube) and progressive overload. Double progression involves starting at the lower end of the rep range, increasing reps to the top, then adding weight. Small increments, like 5 lbs at a time, allow you to handle heavier loads over time. Rest, recovery, nutrition, and hydration are just as important as lifting.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout40 minutes
- CreatedJan 17, 2025 08:44
- Last EditedJan 24, 2025 03:11
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Barbell)
4
-
-
2
Upright Row (Barbell)
3
-
-
3
Overhead Press (Barbell)
3
-
-
4
Tricep Extension (Barbell)
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
-
2
Upright Row (Barbell)
3
-
-
3
Overhead Press (Barbell)
3
-
-
4
Tricep Extension (Barbell)
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
-
2
Upright Row (Barbell)
3
-
-
3
Overhead Press (Barbell)
3
-
-
4
Tricep Extension (Barbell)
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
-
2
Upright Row (Barbell)
3
-
-
3
Overhead Press (Barbell)
3
-
-
4
Tricep Extension (Barbell)
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
-
2
Upright Row (Barbell)
3
-
-
3
Overhead Press (Barbell)
3
-
-
4
Tricep Extension (Barbell)
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
-
2
Upright Row (Barbell)
3
-
-
3
Overhead Press (Barbell)
3
-
-
4
Tricep Extension (Barbell)
3
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
-
2
Pull-Up (Weighted)
2
-
-
3
Upright Row (Barbell)
3
-
-
4
Bicep Curl (Barbell)
4
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
-
2
Pull-Up (Weighted)
2
-
-
3
Upright Row (Barbell)
3
-
-
4
Bicep Curl (Barbell)
4
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
-
2
Pull-Up (Weighted)
2
-
-
3
Upright Row (Barbell)
3
-
-
4
Bicep Curl (Barbell)
4
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
-
2
Pull-Up (Weighted)
2
-
-
3
Upright Row (Barbell)
3
-
-
4
Bicep Curl (Barbell)
4
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
-
2
Pull-Up (Weighted)
2
-
-
3
Upright Row (Barbell)
3
-
-
4
Bicep Curl (Barbell)
4
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
-
-
2
Pull-Up (Weighted)
2
-
-
3
Upright Row (Barbell)
3
-
-
4
Bicep Curl (Barbell)
4
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
-
-
2
Squat (Barbell)
3
-
-
3
Good Morning
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
-
-
2
Squat (Barbell)
3
-
-
3
Good Morning
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
-
-
2
Squat (Barbell)
3
-
-
3
Good Morning
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
-
-
2
Squat (Barbell)
3
-
-
3
Good Morning
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
-
-
2
Squat (Barbell)
3
-
-
3
Good Morning
2
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
-
-
2
Squat (Barbell)
3
-
-
3
Good Morning
2
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
-
2
Bench Press (Barbell)
2
-
-
3
Lateral Raise (Dumbbell)
3
-
-
4
Skull Crusher (Barbell)
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
-
2
Bench Press (Barbell)
2
-
-
3
Lateral Raise (Dumbbell)
3
-
-
4
Skull Crusher (Barbell)
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
-
2
Bench Press (Barbell)
2
-
-
3
Lateral Raise (Dumbbell)
3
-
-
4
Skull Crusher (Barbell)
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
-
2
Bench Press (Barbell)
2
-
-
3
Lateral Raise (Dumbbell)
3
-
-
4
Skull Crusher (Barbell)
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
-
2
Bench Press (Barbell)
2
-
-
3
Lateral Raise (Dumbbell)
3
-
-
4
Skull Crusher (Barbell)
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
-
2
Bench Press (Barbell)
2
-
-
3
Lateral Raise (Dumbbell)
3
-
-
4
Skull Crusher (Barbell)
3
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Barbell Row
2
-
-
3
Upright Row (Barbell)
3
-
-
4
Bicep Curl (Barbell)
2
-
-
5
Reverse Curl (Barbell)
2
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Barbell Row
2
-
-
3
Upright Row (Barbell)
3
-
-
4
Bicep Curl (Barbell)
2
-
-
5
Reverse Curl (Barbell)
2
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Barbell Row
2
-
-
3
Upright Row (Barbell)
3
-
-
4
Bicep Curl (Barbell)
2
-
-
5
Reverse Curl (Barbell)
2
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Barbell Row
2
-
-
3
Upright Row (Barbell)
3
-
-
4
Bicep Curl (Barbell)
2
-
-
5
Reverse Curl (Barbell)
2
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Barbell Row
2
-
-
3
Upright Row (Barbell)
3
-
-
4
Bicep Curl (Barbell)
2
-
-
5
Reverse Curl (Barbell)
2
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Barbell Row
2
-
-
3
Upright Row (Barbell)
3
-
-
4
Bicep Curl (Barbell)
2
-
-
5
Reverse Curl (Barbell)
2
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
-
-
2
Romanian Deadlift (Barbell)
3
-
-
3
Lunge (Barbell)
2
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
-
-
2
Romanian Deadlift (Barbell)
3
-
-
3
Lunge (Barbell)
2
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
-
-
2
Romanian Deadlift (Barbell)
3
-
-
3
Lunge (Barbell)
2
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
-
-
2
Romanian Deadlift (Barbell)
3
-
-
3
Lunge (Barbell)
2
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
-
-
2
Romanian Deadlift (Barbell)
3
-
-
3
Lunge (Barbell)
2
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
3
-
-
2
Romanian Deadlift (Barbell)
3
-
-
3
Lunge (Barbell)
2
-
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
-
-
2
Upright Row (Barbell)3 Sets
-
-
3
Overhead Press (Barbell)3 Sets
-
-
4
Tricep Extension (Barbell)3 Sets
-
-
Day 2
1
Barbell Row4 Sets
-
-
2
Pull-Up (Weighted)2 Sets
-
-
3
Upright Row (Barbell)3 Sets
-
-
4
Bicep Curl (Barbell)4 Sets
-
-
Day 3
1
Nordic Curl3 Sets
-
-
2
Squat (Barbell)3 Sets
-
-
3
Good Morning2 Sets
-
-
Day 4
1
Incline Bench Press (Barbell)4 Sets
-
-
2
Bench Press (Barbell)2 Sets
-
-
3
Lateral Raise (Dumbbell)3 Sets
-
-
4
Skull Crusher (Barbell)3 Sets
-
-
Day 5
1
Pull-Up (Weighted)4 Sets
-
2
Barbell Row2 Sets
-
-
3
Upright Row (Barbell)3 Sets
-
-
4
Bicep Curl (Barbell)2 Sets
-
-
5
Reverse Curl (Barbell)2 Sets
-
-
Day 6
1
Sissy Squat (Weighted)3 Sets
-
-
2
Romanian Deadlift (Barbell)3 Sets
-
-
3
Lunge (Barbell)2 Sets
-
-