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6 Week Strength Program (5 Day)

by Noah T.
4 athletes joined

Program Description

Increasing absolute strength in the shortest amount of time.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 14, 2024 02:23
  • Last Edited
    Jun 18, 2025 12:08

Summary

Elevate your strength game with this comprehensive 6 Week Strength Program, designed for five days of focused training each week. This program combines heavy lifts like deadlifts and overhead presses with targeted accessory work to build muscle and enhance performance. Each session is structured to maximize intensity and volume, ensuring you push your limits while promoting recovery. Perfect for those ready to take their lifting to the next level, this program will help you forge a stronger, more resilient physique.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
1C
Hyperextension
1
10 reps
RPE 6
2
Deadlift (Barbell)
4
3 reps
85%
3
Deficit Deadlift (Paused)
3
5 reps
50%
4
Barbell Row
3
5 reps
RPE 8
5
Reverse Hyperextension
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
1C
Hyperextension
1
10 reps
RPE 6
2
Deadlift (Barbell)
4
2 reps
90%
3
Deficit Deadlift (Paused)
3
5 reps
55%
4
Barbell Row
3
5 reps
RPE 8
5
Reverse Hyperextension
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
1C
Hyperextension
1
10 reps
RPE 6
2
Deadlift (Barbell)
4
1 reps
95%
3
Deficit Deadlift (Paused)
3
5 reps
60%
4
Barbell Row
3
5 reps
RPE 8
5
Reverse Hyperextension
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
1C
Hyperextension
1
10 reps
RPE 6
2
Deadlift (Barbell)
4
1 reps
97.5%
3
Deadlift (Barbell)
1
3 reps
75%
4
Deficit Deadlift (Paused)
3
3 reps
65%
5
Barbell Row
3
5 reps
RPE 8
6
Reverse Hyperextension
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
1C
Hyperextension
1
10 reps
RPE 6
2
Deadlift (Barbell)
3
1 reps
RPE 9.5
3
Deadlift (Barbell)
1
3 reps
75%
4
Deficit Deadlift (Paused)
2
2 reps
RPE 9
5
Barbell Row
3
5 reps
RPE 8
6
Reverse Hyperextension
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
1C
Hyperextension
1
10 reps
RPE 6
2
Deadlift (Barbell)
3
1 reps
RPE 10
3
Deadlift (Barbell)
1
3 reps
80%
4
Deficit Deadlift (Paused)
2
2 reps
RPE 9
5
Barbell Row
3
5 reps
RPE 8
6
Reverse Hyperextension
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
3 reps
85%
3
Seated Pin Press
3
5 reps
RPE 8
4
Bicep Curl (Barbell)
3
8-10 reps
RPE 7.5
5
JM Press (Smith Machine)
2
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
2 reps
90%
3
Seated Pin Press
3
5 reps
RPE 8
4
Bicep Curl (Barbell)
3
8-10 reps
RPE 7.5
5
JM Press (Smith Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
1 reps
95%
3
Seated Pin Press
3
5 reps
RPE 8
4
Bicep Curl (Barbell)
3
8-10 reps
RPE 7.5
5
JM Press (Smith Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
1 reps
97.5%
3
Overhead Press (Barbell)
1
3 reps
75%
4
Seated Pin Press
3
3 reps
RPE 8
5
Bicep Curl (Barbell)
2
6-8 reps
RPE 8
6
JM Press (Smith Machine)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
3
1 reps
RPE 9.5
3
Overhead Press (Barbell)
1
3 reps
75%
4
Seated Pin Press
2
2 reps
RPE 9
5
Bicep Curl (Barbell)
2
6-8 reps
RPE 8
6
JM Press (Smith Machine)
2
3-5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
3
1 reps
RPE 10
3
Overhead Press (Barbell)
1
3 reps
80%
4
Seated Pin Press
2
2 reps
RPE 9
5
Bicep Curl (Barbell)
2
6 reps
RPE 8
6
JM Press (Smith Machine)
2
3-5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 7
1B
Hip Adductor (Machine)
2
15 reps
RPE 7
2
Leg Press
4
3 reps
85%
3
Single Leg Press
3
5 reps
RPE 8
4
Rear Delt Row
2
10 reps
RPE 8
5
Decline Sit Up (Weighted)
1
8-10 reps
RPE 9
6
Reverse Hyperextension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 7
1B
Hip Adductor (Machine)
2
15 reps
RPE 7
2
Leg Press
4
2 reps
90%
3
Single Leg Press
3
5 reps
RPE 8
4
Rear Delt Row
2
10 reps
RPE 7.5
5
Decline Sit Up (Weighted)
1
8-10 reps
RPE 9
6
Reverse Hyperextension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 7
1B
Hip Adductor (Machine)
2
15 reps
RPE 7
2
Leg Press
4
1 reps
95%
3
Single Leg Press
3
5 reps
RPE 8
4
Rear Delt Row
2
10 reps
RPE 8
5
Decline Sit Up (Weighted)
1
8-10 reps
RPE 9
6
Reverse Hyperextension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 7
1B
Hip Adductor (Machine)
2
15 reps
RPE 7
2
Leg Press
4
1 reps
97.5%
3
Leg Press
1
3 reps
75%
4
Single Leg Press
3
3 reps
RPE 8
5
Rear Delt Row
2
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 9
7
Reverse Hyperextension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 7
1B
Hip Adductor (Machine)
2
15 reps
RPE 7
2
Leg Press
3
1 reps
RPE 9.5
3
Leg Press
1
3 reps
75%
4
Single Leg Press
2
2 reps
RPE 9
5
Rear Delt Row
2
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 9
7
Reverse Hyperextension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 7
1B
Hip Adductor (Machine)
2
15 reps
RPE 7
2
Leg Press
3
1 reps
RPE 10
3
Leg Press
1
3 reps
80%
4
Single Leg Press
2
2 reps
RPE 9
5
Rear Delt Row
2
6 reps
RPE 8
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 9
7
Reverse Hyperextension
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
1
10 reps
RPE 6
1B
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
2
Bench Press (Barbell)
4
3 reps
85%
3
Floor Press (Barbell)
3
5 reps
RPE 8
4
Hammer Curl
3
8-10 reps
RPE 7.5
5
Skull Crusher (Barbell)
2
8-10 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
1
10 reps
RPE 6
1B
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
2
Bench Press (Barbell)
4
2 reps
90%
3
Floor Press (Barbell)
3
5 reps
RPE 8
4
Hammer Curl
3
8-10 reps
RPE 7.5
5
Skull Crusher (Barbell)
2
8-10 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
1
10 reps
RPE 6
1B
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
2
Bench Press (Barbell)
4
1 reps
95%
3
Floor Press (Barbell)
3
5 reps
RPE 8
4
Hammer Curl
3
8-10 reps
RPE 7.5
5
Skull Crusher (Barbell)
2
8-10 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
1
10 reps
RPE 6
1B
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
2
Bench Press (Barbell)
4
1 reps
97.5%
3
Bench Press (Barbell)
1
3 reps
75%
4
Floor Press (Barbell)
3
3 reps
RPE 8
5
Hammer Curl
2
6-8 reps
RPE 8
6
Skull Crusher (Barbell)
2
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
1
10 reps
RPE 6
1B
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
2
Bench Press (Barbell)
3
1 reps
RPE 9.5
3
Bench Press (Barbell)
1
3 reps
75%
4
Floor Press (Barbell)
2
2 reps
RPE 9
5
Hammer Curl
2
6-8 reps
RPE 8
6
Skull Crusher (Barbell)
2
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
1
10 reps
RPE 6
1B
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
2
Bench Press (Barbell)
3
1 reps
RPE 10
3
Bench Press (Barbell)
1
3 reps
80%
4
Floor Press (Barbell)
2
2 reps
RPE 9
5
Hammer Curl
2
6 reps
RPE 8
6
Skull Crusher (Barbell)
2
6 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Seated Row (Cable)
3
8-12 reps
RPE 7
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Sit Up
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Seated Row (Cable)
3
8-12 reps
RPE 7
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Sit Up
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Seated Row (Cable)
3
8-12 reps
RPE 7
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Sit Up
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Seated Row (Cable)
3
8-12 reps
RPE 7
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Sit Up
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Seated Row (Cable)
3
8-12 reps
RPE 7
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Sit Up
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Seated Row (Cable)
3
8-12 reps
RPE 7
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Sit Up
2
12 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1A
Hip Abductor (Machine)
2 Sets
15 Reps
@6
1B
Hip Adductor (Machine)
2 Sets
15 Reps
@6
1C
Hyperextension
1 Set
10 Reps
@6
2
Deadlift (Barbell)
4 Sets
3 Reps
85%
3
Deficit Deadlift (Paused)
3 Sets
5 Reps
50%
4
Barbell Row
3 Sets
5 Reps
@8
5
Reverse Hyperextension
3 Sets
15-20 Reps
@7
Day 2
1
Face Pull
1 Set
10 Reps
@6
2
Overhead Press (Barbell)
4 Sets
3 Reps
85%
3
Seated Pin Press
3 Sets
5 Reps
@8
4
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@7.5
5
JM Press (Smith Machine)
2 Sets
6-8 Reps
@8
Day 3
1A
Hip Abductor (Machine)
2 Sets
15 Reps
@7
1B
Hip Adductor (Machine)
2 Sets
15 Reps
@7
2
Leg Press
4 Sets
3 Reps
85%
3
Single Leg Press
3 Sets
5 Reps
@8
4
Rear Delt Row
2 Sets
10 Reps
@8
5
Decline Sit Up (Weighted)
1 Set
8-10 Reps
@9
6
Reverse Hyperextension
3 Sets
15-20 Reps
@7
Day 4
1A
Face Pull
1 Set
10 Reps
@6
1B
Single Arm Row (Dumbbell)
1 Set
12 Reps
@6
2
Bench Press (Barbell)
4 Sets
3 Reps
85%
3
Floor Press (Barbell)
3 Sets
5 Reps
@8
4
Hammer Curl
3 Sets
8-10 Reps
@7.5
5
Skull Crusher (Barbell)
2 Sets
8-10 Reps
@7.5
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7.5
Day 5
1
Leg Curl
3 Sets
10 Reps
@7
2
Seated Row (Cable)
3 Sets
8-12 Reps
@7
3
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Sit Up
2 Sets
12 Reps
@7