Low rep
Unlock your strength with low-rep power moves—5 days to push your limits and redefine what your body can achieve.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 10 reps | 50% |
| 1 | 3 reps | 80% | ||
| 3 | 3 reps | 95% | ||
| 2 | Wide Grip Pull-Up | 5 | 10 reps | — |
| 3 | Hanging Leg Raise | 3 | 30 reps | — |
| 4 | T-Bar Row | 5 | 8 reps | — |
| 5 | Lateral Raise (Dumbbell) | 3 | 20 reps | — |
| 6 | Face Pull | 4 | 12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Overhead Press (Barbell) | 2 | 10 reps | 50% |
| 1 | 3 reps | 80% | ||
| 3 | 3 reps | 90% | ||
| 2 | Hack Squat | 1 | 10 reps | 50% |
| 1 | 8 reps | 90% | ||
| 1 | 7 reps | 90% | ||
| 1 | 6 reps | 90% | ||
| 1 | 5 reps | 90% | ||
| 3 | Seated Hamstring Curl | 3 | 15 reps | — |
| 4 | Incline Bench Press (Barbell) | 3 | 3 reps | 90% |
| 1 | 10 reps | 50% | ||
| 5 | Bicep Curl (Barbell) | 1 | 10 reps | — |
| 1 | 8 reps | — | ||
| 1 | 6 reps | — | ||
| 1 | 4 reps | — | ||
| 1 | 20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Arm Row (Dumbbell) | 1 | 10 reps | — |
| 1 | 8 reps | — | ||
| 1 | 6 reps | — | ||
| 1 | 4 reps | — | ||
| 2 | Sit Up | 4 | 30 reps | — |
| 3 | Lat Pulldown | 1 | 20 reps | — |
| 1 | 15 reps | — | ||
| 2 | 10 reps | — | ||
| 4 | Bent Over Row (Barbell) | 1 | 15 reps | 70% |
| 1 | 10 reps | 80% | ||
| 1 | 8 reps | 90% | ||
| 1 | 6 reps | 95% | ||
| 5 | Lying Reverse Fly | 1 | 25 reps | 50% |
| 1 | 20 reps | 60% | ||
| 1 | 15 reps | 70% | ||
| 1 | 10 reps | 80% | ||
| 6 | Upright Row (Barbell) | 1 | 12 reps | — |
| 1 | 10 reps | — | ||
| 1 | 8 reps | — | ||
| 1 | 6 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 12 reps | 50% |
| 1 | 5 reps | 70% | ||
| 4 | 3 reps | 90% | ||
| 2 | Bench Press (Barbell) | 1 | 15 reps | 50% |
| 1 | 3 reps | 80% | ||
| 4 | 3 reps | 90% | ||
| 3 | Decline Crunch | 6 | 20 reps | — |
| 4 | Overhead Press (Dumbbell) | 1 | 15 reps | 50% |
| 1 | 12 reps | 60% | ||
| 1 | 10 reps | 70% | ||
| 1 | 8 reps | 80% | ||
| 1 | 6 reps | 90% | ||
| 1 | 3 reps | 95% | ||
| 5 | Leg Press (45 Degrees) | 1 | 10 reps | 60% |
| 4 | 5 reps | 90% | ||
| 6 | Pullover (EZ Bar) | 3 | 20 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pendulum Squat | 1 | 20 reps |
| 1 | 15 reps | ||
| 1 | 10 reps | ||
| 2 | Shoulder Press (Machine) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 3 | Ab Wheel | 3 | 30 reps |
| 4 | Dip (Weighted) | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 5 | V-Handle Tricep Pushdown (Cable) | 3 | 20 reps |
| 6 | Single Leg Press | 3 | 15 reps |
| 7 | Single-Leg Leg Curl | 1 | 25 reps |
| 1 | 20 reps | ||
| 1 | 15 reps | ||
| 8 | Chest Fly (Machine) | 3 | 15 reps |
Common questions
Yes, Low rep is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Low rep is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Low rep is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
