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Mid rep

by Kroy M.

Program Description

Strength building

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Apr 07, 2025 09:04
  • Last Edited
    Dec 18, 2025 11:17
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.7%
Triceps
10.2%
Hamstrings
10.1%
Middle Delts
9.5%
Glutes
8.8%
Front Delts
8.7%
Upper Back
8.5%
Abs
8.2%
Lats
5.7%
Biceps
5.2%
Rear Delts
4%
Chest
2.9%
Lower Back
2.7%
Adductors
0.9%
Forearms
0.5%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
2
10 reps
5 reps
5 reps
5 reps
50%
70%
80%
90%
2
Ab Wheel
3
15 reps
-
3
Dip (Weighted)
3
15 reps
RPE 7
4
Overhead Press (Barbell)
3
2
5 reps
5 reps
80%
90%
5
Leg Extension
3
40 reps
80%
6
Pendulum Squat
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
75%
90%
85%
80%
2
Lying Leg Curl
3
20 reps
RPE 7
3
Hanging Leg Raise
3
25 reps
-
4
Overhead Press (Dumbbell)
5
12 reps
80%
5
V-Handle Tricep Pushdown (Cable)
5
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
5
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
2
1
8 reps
8 reps
8 reps
75%
80%
65%
2
Ab Wheel
3
25 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
20 reps
RPE 7
4
Overhead Press (Barbell)
3
2
5 reps
5 reps
80%
90%
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
7
Shoulder Press (Machine)
2
25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
5 reps
5 reps
5 reps
75%
80%
90%
2
Wide Grip Pull-Up
3
12 reps
-
3
Incline Curl (Dumbbell)
3
20 reps
RPE 7
4
Leg Press (45 Degrees)
2
1
2
10 reps
10 reps
10 reps
70%
75%
80%
5
Face Pull
3
20 reps
RPE 7
6
Sit Up
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8 reps
80%
2
Single-Leg Leg Curl
3
20 reps
RPE 7
3
Lat Pulldown
3
20 reps
RPE 8
4
Hack Squat
1
4
10 reps
10 reps
80%
90%
5
Lying Reverse Fly
3
15 reps
80%
6
Single Arm Row (Dumbbell)
4
15 reps
80%
Week 1
1 / 1 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
2 Sets
10 Reps
5 Reps
5 Reps
5 Reps
50%
70%
80%
90%
2
Ab Wheel
3 Sets
15 Reps
-
3
Dip (Weighted)
3 Sets
15 Reps
@7
4
Overhead Press (Barbell)
3 Sets
2 Sets
5 Reps
5 Reps
80%
90%
5
Leg Extension
3 Sets
40 Reps
80%
6
Pendulum Squat
5 Sets
10 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
75%
90%
85%
80%
2
Lying Leg Curl
3 Sets
20 Reps
@7
3
Hanging Leg Raise
3 Sets
25 Reps
-
4
Overhead Press (Dumbbell)
5 Sets
12 Reps
80%
5
V-Handle Tricep Pushdown (Cable)
5 Sets
15 Reps
@7
6
Lateral Raise (Dumbbell)
5 Sets
15 Reps
@7
Day 3
1
Trap Bar Deadlift
2 Sets
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
75%
80%
65%
2
Ab Wheel
3 Sets
25 Reps
-
3
Reverse Bicep Curl (Dumbbell)
3 Sets
20 Reps
@7
4
Overhead Press (Barbell)
3 Sets
2 Sets
5 Reps
5 Reps
80%
90%
5
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7
7
Shoulder Press (Machine)
2 Sets
25 Reps
@9.5
Day 4
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
5 Reps
5 Reps
5 Reps
75%
80%
90%
2
Wide Grip Pull-Up
3 Sets
12 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
20 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
70%
75%
80%
5
Face Pull
3 Sets
20 Reps
@7
6
Sit Up
3 Sets
25 Reps
-
Day 5
1
Bent Over Row (Barbell)
5 Sets
8 Reps
80%
2
Single-Leg Leg Curl
3 Sets
20 Reps
@7
3
Lat Pulldown
3 Sets
20 Reps
@8
4
Hack Squat
1 Set
4 Sets
10 Reps
10 Reps
80%
90%
5
Lying Reverse Fly
3 Sets
15 Reps
80%
6
Single Arm Row (Dumbbell)
4 Sets
15 Reps
80%