High rep
A break from low rep power lifting
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 10 reps | 75% |
| 1 | 12 reps | 70% | ||
| 1 | 14 reps | 65% | ||
| 2 | Dip (Weighted) | 1 | 10 reps | 100% |
| 1 | 15 reps | 75% | ||
| 1 | 20 reps | 60% | ||
| 3 | Incline Bench Press (Dumbbell) | 1 | 10 reps | 80% |
| 1 | 12 reps | 75% | ||
| 1 | 15 reps | 70% | ||
| 4 | Leg Extension | 3 | 40 reps | @10 |
| 5 | Sit Up | 3 | 30 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 10 reps | 75% |
| 1 | 15 reps | 70% | ||
| 1 | 20 reps | 60% | ||
| 2 | Incline Curl (Dumbbell) | 1 | 20 reps | @10 |
| 1 | 30 reps | @10 | ||
| 1 | 40 reps | @10 | ||
| 3 | Hack Squat | 1 | 20 reps | @10 |
| 1 | 15 reps | @10 | ||
| 1 | 10 reps | @10 | ||
| 4 | Lying Leg Curl | 3 | 20 reps | @10 |
| 5 | Wide Grip Pull-Up | 4 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Reverse Fly | 1 | 20 reps | @10 |
| 1 | 25 reps | @10 | ||
| 1 | 30 reps | @10 | ||
| 2 | Bent Over Row (Barbell) | 3 | 10 reps | @10 |
| 3 | Romanian Deadlift (Barbell) | 3 | 10 reps | @10 |
| 4 | Single Leg Press | 3 | 10 reps | @10 |
| 5 | Plank | 3 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 20 reps | 60% |
| 1 | 15 reps | 65% | ||
| 1 | 15 reps | 60% | ||
| 2 | Incline Bench Press (Barbell) | 1 | 10 reps | 80% |
| 1 | 15 reps | 70% | ||
| 1 | 20 reps | 60% | ||
| 3 | Overhead Press (Dumbbell) | 1 | 20 reps | @10 |
| 1 | 30 reps | @10 | ||
| 1 | 40 reps | @10 | ||
| 4 | Lateral Raise (Dumbbell) | 3 | 40 reps | @10 |
| 5 | Seated Row (Cable) | 3 | 25 reps | @10 |
| 6 | Sit Up | 1 | 40 reps | @10 |
| 1 | 30 reps | @10 | ||
| 1 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 20 reps | @10 |
| 2 | Overhead Press (Barbell) | 1 | 20 reps | 60% |
| 1 | 15 reps | 70% | ||
| 1 | 10 reps | 80% | ||
| 3 | Leg Press | 3 | 20 reps | @10 |
| 4 | Single Arm Row (Dumbbell) | 3 | 30 reps | @10 |
| 5 | Single-Leg Leg Curl | 3 | 15 reps | @10 |
| 6 | Tricep Pushdown (Cable) | 1 | 30 reps | @10 |
| 1 | 40 reps | @10 | ||
| 1 | 50 reps | @10 |
Common questions
Yes, High 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.
High 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.
High 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
