One rep max building

1 athletes joined

5.0

(1 rating)

Program Description

Unlock your strength potential with the **One Rep Max Building** program, designed to elevate your powerlifting game over a focused 5-week journey. With 30 sessions packed into just 5 weeks, you'll engage in high-intensity barbell exercises like the bench press, squat, and deadlift, targeting major muscle groups to maximize your one-rep max. Each workout is structured to push your limits, combining heavy lifts with progressive overload to ensure continuous improvement. Ideal for intermediate to advanced lifters, this program requires a full gym setup and is tailored for those ready to take their training to the next level.

Program Overview

Level
Advanced, Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
Jan 09, 2026 02:58
Last Edited
Jan 14, 2026 11:14

Muscle Engagement

Front

Back

MuscleSet

Glutes

17.9%

Hamstrings

16.2%

Quadriceps

14.5%

Abs

8.9%

Chest

6.8%

Triceps

6.8%

Front Delts

6.8%

Lower Back

5.5%

Biceps

4.3%

Lats

3.7%

Upper Back

3.7%

Adductors

3.4%

Forearms

1.2%

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4.8 Stars with 10, 000+ Ratings

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

WEEK 4

WEEK 5

Day 1

Bench Press (Barbell)

5 reps

75%

Squat (Barbell)

5 reps

75%

Day 1

Bench Press (Barbell)

5 reps

75%

Squat (Barbell)

5 reps

75%

Day 1

Bench Press (Barbell)

5 reps

75%

Squat (Barbell)

5 reps

75%

Day 1

Bench Press (Barbell)

5 reps

75%

Squat (Barbell)

5 reps

75%

Day 1

Bench Press (Barbell)

5 reps

75%

Squat (Barbell)

5 reps

75%

Day 2

Deadlift (Barbell)

3 reps

85%

Single Leg Hip Thrust

8 reps

RPE 7

Single Leg Romanian Deadlift

12 reps

RPE 7

Day 2

Deadlift (Barbell)

3 reps

85%

Day 2

Deadlift (Barbell)

3 reps

85%

Single Leg Hip Thrust

8 reps

RPE 7

Single Leg Romanian Deadlift

12 reps

RPE 7

Day 2

Deadlift (Barbell)

3 reps

85%

Single Leg Hip Thrust

8 reps

RPE 7

Single Leg Romanian Deadlift

12 reps

RPE 7

Day 2

Deadlift (Barbell)

3 reps

85%

Single Leg Hip Thrust

8 reps

RPE 7

Single Leg Romanian Deadlift

12 reps

RPE 7

Day 3

Bench Press (Barbell)

3 reps

85%

Squat (Barbell)

8 reps

65%

Day 3

Bench Press (Barbell)

3 reps

85%

Squat (Barbell)

8 reps

65%

Day 3

Bench Press (Barbell)

3 reps

85%

Squat (Barbell)

8 reps

65%

Day 3

Bench Press (Barbell)

3 reps

85%

Squat (Barbell)

8 reps

65%

Day 3

Bench Press (Barbell)

3 reps

85%

Squat (Barbell)

8 reps

65%

Day 4

Bicep Curl (Dumbbell)

10 reps

Day 4

Bicep Curl (Dumbbell)

10 reps

Day 4

Bicep Curl (Dumbbell)

10 reps

Day 4

Bicep Curl (Dumbbell)

10 reps

Day 4

Bicep Curl (Dumbbell)

10 reps

Day 5

Squat (Barbell)

1 reps

90%

Bench Press (Barbell)

1 reps

90%

Day 5

Squat (Barbell)

1 reps

90%

Bench Press (Barbell)

1 reps

90%

Day 5

Squat (Barbell)

1 reps

90%

Bench Press (Barbell)

1 reps

90%

Day 5

Squat (Barbell)

1 reps

90%

Bench Press (Barbell)

1 reps

90%

Day 5

Squat (Barbell)

1 reps

90%

Bench Press (Barbell)

1 reps

90%

Day 6

Deadlift (Barbell)

5 reps

75%

Pull-Up (Weighted)

8 reps

T-Bar Row

8 reps

Single Leg Hip Thrust

8 reps

RPE 7

Single Leg Romanian Deadlift

12 reps

RPE 7

Day 6

Deadlift (Barbell)

5 reps

75%

Pull-Up (Weighted)

8 reps

T-Bar Row

8 reps

Single Leg Hip Thrust

8 reps

RPE 7

Single Leg Romanian Deadlift

12 reps

RPE 7

Day 6

Deadlift (Barbell)

5 reps

75%

Pull-Up (Weighted)

8 reps

T-Bar Row

8 reps

Single Leg Hip Thrust

8 reps

RPE 7

Single Leg Romanian Deadlift

12 reps

RPE 7

Day 6

Deadlift (Barbell)

5 reps

75%

Pull-Up (Weighted)

8 reps

T-Bar Row

8 reps

Single Leg Hip Thrust

8 reps

RPE 7

Single Leg Romanian Deadlift

12 reps

RPE 7

Day 6

Deadlift (Barbell)

5 reps

75%

Pull-Up (Weighted)

8 reps

T-Bar Row

8 reps

Single Leg Hip Thrust

8 reps

RPE 7

Single Leg Romanian Deadlift

12 reps

RPE 7

Day 1

Bench Press (Barbell)

5 Sets

5 Reps

75%

Squat (Barbell)

5 Sets

5 Reps

75%

Day 3

Bench Press (Barbell)

3 Sets

3 Reps

85%

Squat (Barbell)

3 Sets

8 Reps

65%

Day 4

Bicep Curl (Dumbbell)

4 Sets

10 Reps

Day 5

Squat (Barbell)

3 Sets

1 Reps

90%

Bench Press (Barbell)

3 Sets

1 Reps

90%

Day 2

Deadlift (Barbell)

3 Sets

3 Reps

85%

Single Leg Hip Thrust

3 Sets

8 Reps

Single Leg Romanian Deadlift

3 Sets

12 Reps

Day 6

Deadlift (Barbell)

4 Sets

5 Reps

75%

Pull-Up (Weighted)

3 Sets

8 Reps

T-Bar Row

3 Sets

8 Reps

Single Leg Hip Thrust

3 Sets

8 Reps

Single Leg Romanian Deadlift

3 Sets

12 Reps

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

Boostcamp UserAge 31, Man

a month ago

3 weeks complete

3 years of prior experience

More than expected strength gains

As expected muscle gains

No modifications

This is for strength mainly not Hypertrophy