Ole Reliable

by Cody S.

Program Description

Not be a small weak sissy boy

Program Overview

Level
Intermediate, Advanced
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
Nov 27, 2025 07:44
Last Edited
Dec 04, 2025 02:27

Muscle Engagement

Front

Back

MuscleSet

Triceps

18%

Front Delts

18%

Chest

12.8%

Quadriceps

10.8%

Glutes

10.8%

Hamstrings

10.8%

Abs

8%

Middle Delts

5.2%

Adductors

3.2%

Lower Back

2.2%

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

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

1

Bench Press (Barbell)

3

10 reps

RPE 6-7.5

Day 1

1

Bench Press (Barbell)

3

8 reps

RPE 8-10

Day 1

1

Bench Press (Barbell)

3

5 reps

RPE 8-10

Day 1

1

Bench Press (Barbell)

1

1

1

2 reps

2 reps

2 reps

RPE 8-10

RPE 7-8

RPE 6-7

Day 1

1

Bench Press (Barbell)

1

1 reps

RPE 9-10

Day 2

1

Squat (Barbell)

2

10 reps

RPE 6-7.5

Day 2

1

Squat (Barbell)

2

8 reps

RPE 8-10

Day 2

1

Squat (Barbell)

2

1

5 reps

5 reps

RPE 8-10

RPE 6-7

Day 2

1

Squat (Barbell)

1

1

1

2 reps

2 reps

2 reps

RPE 8-10

RPE 7-8

RPE 6-7

Day 2

1

Squat (Barbell)

1

1 reps

RPE 9-10

Day 3

1

Overhead Press (Barbell)

3

10 reps

RPE 6-7.5

Day 3

1

Overhead Press (Barbell)

3

8 reps

RPE 8-10

Day 3

1

Overhead Press (Barbell)

3

5 reps

RPE 8-10

Day 3

1

Overhead Press (Barbell)

2

1

3 reps

3 reps

RPE 8-10

RPE 6-7

Day 3

1

Overhead Press (Barbell)

1

1 reps

RPE 8-10

Day 4

1

Deadlift (Barbell)

2

10 reps

RPE 6-7.5

Day 4

1

Deadlift (Barbell)

2

8 reps

RPE 8-10

Day 4

1

Deadlift (Barbell)

2

1

5 reps

5 reps

RPE 8-10

RPE 6-7

Day 4

1

Deadlift (Barbell)

1

1

1

3 reps

3 reps

3 reps

RPE 8-10

RPE 7-8

RPE 6-7

Day 4

1

Deadlift (Barbell)

1

1 reps

RPE 8-10

Day 5

1

Bench Press (Barbell)

2

6 reps

RPE 6-9.5

2

Bench Press (Close Grip)

2

10 reps

RPE 6-9.5

Day 5

1

Bench Press (Barbell)

2

4 reps

RPE 8-9.5

2

Bench Press (Close Grip)

2

8 reps

RPE 6-9.5

Day 5

1

Bench Press (Barbell)

2

3 reps

RPE 8-9.5

2

Bench Press (Close Grip)

2

6 reps

RPE 6-9.5

Day 5

1

Bench Press (Barbell)

1

1

1 reps

1 reps

RPE 7-8

RPE 6-7

2

Bench Press (Close Grip)

2

3 reps

RPE 6-9.5

Day 5

1

Bench Press (Barbell)

1

1 reps

RPE 8-9.5

2

Bench Press (Close Grip)

2

2 reps

RPE 6-9.5

Day 6

1

Squat (Barbell)

1

6 reps

RPE 6-9.5

Day 6

1

Squat (Barbell)

1

4 reps

RPE 8-9.5

Day 6

1

Squat (Barbell)

1

3 reps

RPE 8-9.5

Day 6

1

Squat (Barbell)

1

1 reps

RPE 7-8

Day 6

1

Squat (Barbell)

1

1 reps

RPE 8-9.5

Day 1

1

Bench Press (Barbell)

3 Sets

10 Reps

@6-7.5

Day 2

1

Squat (Barbell)

2 Sets

10 Reps

@6-7.5

Day 3

1

Overhead Press (Barbell)

3 Sets

10 Reps

@6-7.5

Day 4

1

Deadlift (Barbell)

2 Sets

10 Reps

@6-7.5

Day 5

1

Bench Press (Barbell)

2 Sets

6 Reps

@6-9.5

2

Bench Press (Close Grip)

2 Sets

10 Reps

@6-9.5

Day 6

1

Squat (Barbell)

1 Set

6 Reps

@6-9.5