logo
BoostcampPNG

Big 5 block

by Jayvin Williams

Program Description

We’re gonna see how good this really is

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 30, 2024 04:20
  • Last Edited
    Sep 04, 2024 03:32
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
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
7-12 reps
RPE 7.5
2
Overhead Press (Dumbbell)
2
6-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4
Tricep Extension (Barbell)
2
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 8.5
2
Bench Press (Paused)
3
6-10 reps
RPE 7.5
3
Pec Fly (Dumbbell)
2
8-15 reps
RPE 7.5
4
JM Press
2
10-15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 9
2
Dumbbell Row
3
20-25 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7-12 reps
RPE 9
2
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Barbell)
3
15-20 reps
RPE 8
5
Seated Military Press (Barbell)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Bench Press (Paused)
4
6-10 reps
RPE 8
3
Bench Press (Close Grip)
3
8-12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
8-15 reps
RPE 8
5
JM Press
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Dumbbell Row
4
20-25 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
4
Bent Over Row (Barbell, Paused)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7-12 reps
RPE 9
2
Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
4
Tricep Extension (Barbell)
4
15-20 reps
RPE 8
5
Seated Military Press (Barbell)
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Bench Press (Paused)
4
6-10 reps
RPE 8
3
Bench Press (Close Grip)
4
8-12 reps
RPE 8
4
Pec Fly (Dumbbell)
4
8-15 reps
RPE 8
5
JM Press
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2 reps
5 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
6 reps
RPE 7
RPE 7
2
Bench Press (Close Grip)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
2 reps
5 reps
RPE 9
RPE 7
2
Dumbbell Row
3
20-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
90%
2
Overhead Press (Barbell)
2
1 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5-8 reps
RPE 8
2
Good Morning
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-10 reps
RPE 8
2
Zercher Squat (Barbell)
2
6-10 reps
RPE 7.5
3
High Bar Squat (Barbell)
3
6-10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Good Morning
3
10-15 reps
RPE 8
3
Stiff Leg Deadlift
1
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5-10 reps
RPE 9
2
Zercher Squat (Barbell)
3
6-10 reps
RPE 8
3
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Good Morning
3
10-15 reps
RPE 8
3
Stiff Leg Deadlift
3
6-10 reps
RPE 8
4
Deadlift (Paused)
1
4-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5-10 reps
RPE 9
2
Zercher Squat (Barbell)
4
6-10 reps
RPE 8
3
High Bar Squat (Barbell)
4
6-10 reps
RPE 8
4
Squat (Paused)
2
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Good Morning
4
10-15 reps
RPE 8
3
Stiff Leg Deadlift
3
6-10 reps
RPE 8
4
Deadlift (Paused)
3
4-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5-10 reps
RPE 9
2
Zercher Squat (Barbell)
4
6-10 reps
RPE 8
3
High Bar Squat (Barbell)
4
6-10 reps
RPE 8
4
Squat (Paused)
4
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
2 reps
5 reps
8 reps
RPE 7
RPE 7
RPE 7
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
6 reps
RPE 7
RPE 7
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
2 reps
5 reps
RPE 9
RPE 7
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
90%
2
Deadlift (Barbell)
2
1 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
6-10 reps
RPE 8
2
Bench Press (Paused)
2
6-10 reps
RPE 7
3
Pec Fly (Dumbbell)
2
8-15 reps
RPE 7
4
JM Press
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 8.5
2
Dumbbell Row
3
20-25 reps
RPE 7.5
3
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
7-12 reps
RPE 9
2
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Barbell)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Bench Press (Paused)
3
6-10 reps
RPE 8
3
Bench Press (Close Grip)
2
8-12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
8-15 reps
RPE 8
5
JM Press
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Dumbbell Row
4
20-25 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell, Paused)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7-12 reps
RPE 9
2
Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
4
Tricep Extension (Barbell)
4
15-20 reps
RPE 8
5
Seated Military Press (Barbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Bench Press (Paused)
4
6-10 reps
RPE 8
3
Bench Press (Close Grip)
4
8-12 reps
RPE 8
4
Pec Fly (Dumbbell)
4
8-15 reps
RPE 8
5
JM Press
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Dumbbell Row
4
20-25 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
4
Bent Over Row (Barbell, Paused)
5
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2 reps
5 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Bench Press (Close Grip)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
3 reps
6 reps
RPE 7
RPE 7
2
Dumbbell Row
3
20-25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
2 reps
5 reps
RPE 9
RPE 7
2
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
90%
2
Bench Press (Barbell)
2
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5-10 reps
RPE 8
2
Zercher Squat (Barbell)
2
6-10 reps
RPE 7
3
High Bar Squat (Barbell)
2
6-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-8 reps
RPE 8
2
Good Morning
3
10-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-8 reps
RPE 9
2
Zercher Squat (Barbell)
3
6-10 reps
RPE 8
3
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Good Morning
3
10-15 reps
RPE 8
3
Stiff Leg Deadlift
2
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5-10 reps
RPE 9
2
Zercher Squat (Barbell)
3
6-10 reps
RPE 8
3
High Bar Squat (Barbell)
4
6-10 reps
RPE 8
4
Squat (Paused)
1
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Good Morning
4
10-15 reps
RPE 8
3
Stiff Leg Deadlift
3
6-10 reps
RPE 8
4
Deadlift (Paused)
2
4-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5-8 reps
RPE 9
2
Zercher Squat (Barbell)
4
6-10 reps
RPE 8
3
High Bar Squat (Barbell)
4
6-10 reps
RPE 8
4
Squat (Paused)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 9
2
Good Morning
4
10-15 reps
RPE 8
3
Stiff Leg Deadlift
4
6-10 reps
RPE 8
4
Deadlift (Paused)
3
4-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2 reps
5 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
3 reps
6 reps
RPE 7
RPE 7
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2 reps
5 reps
RPE 9
RPE 7
2
Stiff Leg Deadlift
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1 reps
90%
2
Squat (Low Bar)
2
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
6-10 reps
RPE 8
2
Dumbbell Row
2
20-25 reps
RPE 7
3
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
7-12 reps
RPE 8
2
Overhead Press (Dumbbell)
3
6-10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Tricep Extension (Barbell)
2
15-20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6-10 reps
RPE 9
2
Bench Press (Paused)
3
6-10 reps
RPE 8
3
Pec Fly (Dumbbell)
3
8-15 reps
RPE 8
4
JM Press
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Dumbbell Row
3
20-25 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell, Paused)
2
6-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7-12 reps
RPE 9
2
Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 8
4
Tricep Extension (Barbell)
3
15-20 reps
RPE 8
5
Seated Military Press (Barbell)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 9
2
Bench Press (Paused)
4
6-10 reps
RPE 8
3
Bench Press (Close Grip)
4
8-12 reps
RPE 8
4
Pec Fly (Dumbbell)
3
8-15 reps
RPE 8
5
JM Press
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Dumbbell Row
4
20-25 reps
RPE 8
3
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 8
4
Bent Over Row (Barbell, Paused)
4
6-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7-12 reps
RPE 9
2
Overhead Press (Dumbbell)
4
6-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
4
Tricep Extension (Barbell)
4
15-20 reps
RPE 8
5
Seated Military Press (Barbell)
5
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
2 reps
5 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Dumbbell Row
3
20-25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
3 reps
6 reps
RPE 7
RPE 7
2
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2 reps
5 reps
RPE 9
RPE 7
2
Bench Press (Close Grip)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1 reps
90%
2
Bent Over Row (Barbell)
2
1 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
7-12 Reps
@7.5
2
Overhead Press (Dumbbell)
2 Sets
6-10 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7
4
Tricep Extension (Barbell)
2 Sets
15-20 Reps
@7
Day 3
1
Bent Over Row (Barbell)
1 Set
6-10 Reps
@8
2
Bench Press (Paused)
2 Sets
6-10 Reps
@7
3
Pec Fly (Dumbbell)
2 Sets
8-15 Reps
@7
4
JM Press
2 Sets
10-15 Reps
@7
Day 5
1
Overhead Press (Barbell)
1 Set
6-10 Reps
@8
2
Dumbbell Row
2 Sets
20-25 Reps
@7
3
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@7
Day 4
1
Squat (Low Bar)
1 Set
5-10 Reps
@8
2
Zercher Squat (Barbell)
2 Sets
6-10 Reps
@7
3
High Bar Squat (Barbell)
2 Sets
6-10 Reps
@7
Day 2
1
Deadlift (Barbell)
1 Set
5-8 Reps
@8
2
Good Morning
2 Sets
10-15 Reps
@7