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High rep

by Kroy M.
9 athletes joined
4.0
(1 rating)

Program Description

Take a few weeks off from low rep high intensity and switch to high reps

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Feb 12, 2025 03:50
  • Last Edited
    Jul 14, 2025 02:44

Summary

Unleash your potential with the High Rep program, a dynamic 1-week training plan designed for those ready to push their limits. Comprising five intense workout days, this program focuses on high-rep exercises that target major muscle groups, enhancing endurance and building strength. Expect to engage in key lifts like the Deadlift, Bench Press, and weighted Dips, all while utilizing a full gym setup. Get ready to challenge yourself and see significant gains in both muscle tone and stamina!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.4%
Hamstrings
11%
Upper Back
10%
Triceps
9.5%
Lats
9%
Abs
8.4%
Glutes
7.6%
Front Delts
7.6%
Chest
6.9%
Biceps
6%
Middle Delts
5.7%
Lower Back
3%
Rear Delts
2.3%
Adductors
0.8%
Forearms
0.4%
Abductors
0.4%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
12 reps
14 reps
75%
70%
65%
2
Dip (Weighted)
1
1
1
10 reps
15 reps
20 reps
100%
75%
60%
3
Incline Bench Press (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
80%
75%
70%
4
Leg Extension
3
40 reps
RPE 10
5
Sit Up
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
15 reps
20 reps
75%
70%
60%
2
Incline Curl (Dumbbell)
1
1
1
20 reps
30 reps
40 reps
RPE 10
RPE 10
RPE 10
3
Hack Squat
1
1
1
20 reps
15 reps
10 reps
RPE 10
RPE 10
RPE 10
4
Lying Leg Curl
3
20 reps
RPE 10
5
Wide Grip Pull-Up
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Reverse Fly
1
1
1
20 reps
25 reps
30 reps
RPE 10
RPE 10
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
4
Single Leg Press
3
10 reps
RPE 10
5
Plank
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
20 reps
15 reps
15 reps
60%
65%
60%
2
Incline Bench Press (Barbell)
1
1
1
10 reps
15 reps
20 reps
80%
70%
60%
3
Overhead Press (Dumbbell)
1
1
1
20 reps
30 reps
40 reps
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
40 reps
RPE 10
5
Seated Row (Cable)
3
25 reps
RPE 10
6
Sit Up
1
1
1
40 reps
30 reps
20 reps
RPE 10
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
20 reps
RPE 10
2
Overhead Press (Barbell)
1
1
1
20 reps
15 reps
10 reps
60%
70%
80%
3
Leg Press
3
20 reps
RPE 10
4
Single Arm Row (Dumbbell)
3
30 reps
RPE 10
5
Single-Leg Leg Curl
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
30 reps
40 reps
50 reps
RPE 10
RPE 10
RPE 10
Week 1
1 / 1 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
14 Reps
75%
70%
65%
2
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
100%
75%
60%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
80%
75%
70%
4
Leg Extension
3 Sets
40 Reps
@10
5
Sit Up
3 Sets
30 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
75%
70%
60%
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
30 Reps
40 Reps
@10
@10
@10
3
Hack Squat
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
@10
@10
@10
4
Lying Leg Curl
3 Sets
20 Reps
@10
5
Wide Grip Pull-Up
4 Sets
10 Reps
@10
Day 3
1
Lying Reverse Fly
1 Set
1 Set
1 Set
20 Reps
25 Reps
30 Reps
@10
@10
@10
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@10
4
Single Leg Press
3 Sets
10 Reps
@10
5
Plank
3 Sets
20 Reps
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
15 Reps
60%
65%
60%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
80%
70%
60%
3
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
30 Reps
40 Reps
@10
@10
@10
4
Lateral Raise (Dumbbell)
3 Sets
40 Reps
@10
5
Seated Row (Cable)
3 Sets
25 Reps
@10
6
Sit Up
1 Set
1 Set
1 Set
40 Reps
30 Reps
20 Reps
@10
@10
@10
Day 5
1
Lat Pulldown
3 Sets
20 Reps
@10
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
60%
70%
80%
3
Leg Press
3 Sets
20 Reps
@10
4
Single Arm Row (Dumbbell)
3 Sets
30 Reps
@10
5
Single-Leg Leg Curl
3 Sets
15 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
30 Reps
40 Reps
50 Reps
@10
@10
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Kroy M.Man
8 months ago
1 week complete
8 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Great workouts. I say this cause i wrote it