Program Description
**Tristian’s 5 Week Regroup** is a comprehensive 5-week program designed to help you reset and elevate your strength training. With 4 intense training weeks, this program focuses on progressive overload, ensuring you build muscle and improve your performance week by week. Each session includes a mix of compound lifts, isolation exercises, and dynamic movements, targeting all major muscle groups while emphasizing proper form and technique. Get ready to push your limits and achieve new personal bests!
Program Overview
- LevelIntermediate
- GoalPowerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout60 minutes
- CreatedOct 15, 2025 12:18
- Last EditedOct 15, 2025 03:02
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.3%
Chest
11.7%
Front Delts
9.9%
Upper Back
8.7%
Middle Delts
8.2%
Quadriceps
7.6%
Hamstrings
6.6%
Lats
6.5%
Glutes
5.5%
Abs
5%
Rear Delts
4.3%
Biceps
3.3%
Calves
3.3%
Adductors
1.9%
Lower Back
1.3%
Forearms
1%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
#
Exercise
Sets
Reps
Intensity
1
Static hold Flat Bench
1
1 reps
RPE 10
2
Bench Press (Paused)
5
1
1 reps
5 reps
85%
78%
3
JM Press
3
5 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
50 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Static hold Flat Bench
1
1 reps
RPE 10
2
Bench Press (Paused)
5
1
1 reps
5 reps
88%
80%
3
JM Press
1
2
5 reps
5 reps
-
RPE 8
4
Tricep Rope Push Down (Cable)
2
50 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Static hold Flat Bench
1
1 reps
RPE 10
2
Bench Press (Paused)
5
2
1 reps
3 reps
90%
80%
3
JM Press
3
5 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
50 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Static hold Flat Bench
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
1 reps
1 reps
1 reps
3 reps
10%
32%
54%
76%
89%
95%
98%
74%
3
JM Press
3
5 reps
RPE 6
4
Tricep Rope Push Down (Cable)
2
40 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
11%
33%
54%
67%
76%
86%
95%
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
2 reps
1 reps
7 reps
27%
46%
64%
83%
97%
83%
2
Single-Leg Leg Curl
3
10 reps
RPE 8
3
Single Leg Extension
3
12 reps
RPE 8
4
Seated Calf Raise
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
2 reps
2 reps
4 reps
27%
46%
64%
83%
92%
85%
2
Single-Leg Leg Curl
3
10 reps
RPE 8
3
Single Leg Extension
3
12 reps
RPE 8
4
Seated Calf Raise
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
2
5-5 reps
5-5 reps
5-5 reps
2-3 reps
1-2 reps
2-4 reps
27%
46%
64%
83%
95%
85%
2
Single-Leg Leg Curl
3
10 reps
RPE 8
3
Single Leg Extension
3
12 reps
RPE 8
4
Seated Calf Raise
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Single-Leg Leg Curl
3
10 reps
RPE 6
3
Single Leg Extension
3
12 reps
RPE 6
4
Seated Calf Raise
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
2 reps
1 reps
1 reps
1 reps
1 reps
27%
46%
64%
83%
93%
98%
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
8
3 reps
60%
2
Overhead Press (Barbell)
6
3 reps
RPE 6.5-7
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7-8
4
JM Press
3
6-8 reps
RPE 7-8
5A
Tricep Rope Push Down (Cable)
3
25-30 reps
RPE 7-8
5B
Rear Delt Fly (Cable)
3
20 reps
RPE 6.5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
8
3 reps
62.5%
2
Overhead Press (Barbell)
6
3 reps
RPE 6.5-7
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7-8
4
JM Press
3
6-8 reps
RPE 7-8
5A
Tricep Rope Push Down (Cable)
3
25-30 reps
RPE 7-8
5B
Rear Delt Fly (Cable)
3
20 reps
RPE 6.5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
8
3 reps
66%
2
Overhead Press (Barbell)
6
3 reps
RPE 6.5-7
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7-8
4
JM Press
3
6-8 reps
RPE 7-8
5A
Tricep Rope Push Down (Cable)
3
25-30 reps
RPE 7-8
5B
Rear Delt Fly (Cable)
3
20 reps
RPE 6.5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
8
3 reps
50%
2
Overhead Press (Barbell)
6
3 reps
RPE 6
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 6
4
JM Press
3
6 reps
RPE 6
5A
Tricep Rope Push Down (Cable)
3
25-30 reps
RPE 6
5B
Rear Delt Fly (Cable)
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
1
5 reps
5 reps
3 reps
2 reps
1 reps
1 reps
25%
45%
65%
80%
95%
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-6 reps
RPE 7.5-8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 6.5-7
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-6 reps
RPE 7.5-8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 6.5-7
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
4
15-18 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
15-18 reps
RPE 6.5-7
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 6
3
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
15-18 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
15-18 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Seated Calf Raise
3
AMRAP
RPE 8
4A
Plank
3
2 mins
RPE 8
4B
Side Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-11 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Seated Calf Raise
3
AMRAP
RPE 8
4A
Plank
3
2 mins
RPE 8
4B
Side Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
3
Seated Calf Raise
3
AMRAP
RPE 8
4A
Plank
3
2 mins
RPE 8
4B
Side Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Seated Calf Raise
3
12 reps
RPE 6
4
Plank
3
1 mins
RPE 6
Week 1
1 / 5 Weeks
Day 1
1
Static hold Flat Bench1 Set
1 Reps
@10
2
Bench Press (Paused)5 Sets
1 Set
1 Reps
5 Reps
85%
78%
3
JM Press3 Sets
5 Reps
@8
4
Tricep Rope Push Down (Cable)2 Sets
50 Reps
@7.5
Day 2
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
2 Reps
1 Reps
7 Reps
27%
46%
64%
83%
97%
83%
2
Single-Leg Leg Curl3 Sets
10 Reps
@8
3
Single Leg Extension3 Sets
12 Reps
@8
4
Seated Calf Raise3 Sets
AMRAP
@8
Day 4
1
Pull-Up (Weighted)4 Sets
5-6 Reps
@7.5-8
2
Seated Shoulder Press (Dumbbell)4 Sets
10 Reps
@7-8
3
Chest Supported Row (Dumbbell)4 Sets
10-12 Reps
@7-8
4
Lateral Raise (Dumbbell)4 Sets
15-20 Reps
@7
5
Rear Delt Fly (Dumbbell)3 Sets
20 Reps
@6.5-7
6
Hammer Curl (Dumbbell)3 Sets
10-12 Reps
@7
Day 3
1
Bench Press (Close Grip)8 Sets
3 Reps
60%
2
Overhead Press (Barbell)6 Sets
3 Reps
@6.5-7
3
Chest Supported Row (Dumbbell)4 Sets
8 Reps
@7-8
4
JM Press3 Sets
6-8 Reps
@7-8
5A
Tricep Rope Push Down (Cable)3 Sets
25-30 Reps
@7-8
5B
Rear Delt Fly (Cable)3 Sets
20 Reps
@6.5-7
Day 5
1
Lunge (Dumbbell)3 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
@8
3
Seated Calf Raise3 Sets
AMRAP
@8
4A
Plank3 Sets
2 mins
@8
4B
Side Plank3 Sets
1 mins
@8