logo
BoostcampPNG

5 week rpe

by Ry H.
1 athletes joined

Program Description

powerbuilding

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 10, 2025 01:12
  • Last Edited
    Jun 18, 2025 08:59

Summary

Unlock your strength potential with the 5 Week RPE program, designed for dedicated lifters looking to elevate their training. Over five weeks, you'll engage in a structured routine five days a week, focusing on key muscle groups with a blend of compound and isolation exercises. Each workout utilizes the Rate of Perceived Exertion (RPE) to tailor intensity, ensuring you push your limits safely and effectively. Get ready to build muscle, enhance your strength, and transform your physique with this comprehensive gym program!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
RPE 8
RPE 7
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
RPE 8.5
RPE 7.5
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
RPE 9
RPE 8
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
3 reps
RPE 9.5
RPE 8.5
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 7
RPE 5
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
3 reps
RPE 8
RPE 7
2
Lat Pulldown
2
10 reps
RPE 10
3
Seated Row (Machine)
2
10 reps
RPE 10
4
Dumbbell Row
2
10 reps
RPE 10
5A
Standing Pullover (Cable)
2
10 reps
RPE 10
5B
Face Pull
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
3 reps
RPE 8.5
RPE 7.5
2
Lat Pulldown
2
10 reps
RPE 10
3
Seated Row (Machine)
2
10 reps
RPE 10
4
Dumbbell Row
2
10 reps
RPE 10
5A
Standing Pullover (Cable)
2
10 reps
RPE 10
5B
Face Pull
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 9
RPE 8
2
Lat Pulldown
2
10 reps
RPE 10
3
Seated Row (Machine)
2
10 reps
RPE 10
4
Dumbbell Row
2
10 reps
RPE 10
5A
Standing Pullover (Cable)
2
10 reps
RPE 10
5B
Face Pull
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1 reps
3 reps
RPE 9.5
RPE 8.5
2
Lat Pulldown
2
10 reps
RPE 10
3
Seated Row (Machine)
2
10 reps
RPE 10
4
Dumbbell Row
2
10 reps
RPE 10
5A
Standing Pullover (Cable)
2
10 reps
RPE 10
5B
Face Pull
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 7
RPE 5
2
Lat Pulldown
2
10 reps
RPE 10
3
Seated Row (Machine)
2
10 reps
RPE 10
4
Dumbbell Row
2
10 reps
RPE 10
5A
Standing Pullover (Cable)
2
10 reps
RPE 10
5B
Face Pull
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
3 reps
RPE 8
RPE 7
2
Bench Press (Paused)
3
4 reps
RPE 7
3
Leg Extension
2
10 reps
RPE 10
4
Single-Leg Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
3 reps
RPE 8.5
RPE 7.5
2
Bench Press (Paused)
3
4 reps
RPE 7.5
3
Leg Extension
2
10 reps
RPE 10
4
Single-Leg Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Paused)
3
4 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 10
4
Single-Leg Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
3 reps
RPE 9.5
RPE 8.5
2
Bench Press (Paused)
1
4 reps
RPE 8.5
3
Leg Extension
2
10 reps
RPE 10
4
Single-Leg Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 7
RPE 5
2
Bench Press (Paused)
1
4 reps
RPE 5
3
Leg Extension
2
10 reps
RPE 10
4
Single-Leg Leg Curl
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7
2
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 7.5
2
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8.5
2
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 5
2
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
3
Tricep Rope Push Down (Cable)
2
10 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
6
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 6
2
Deadlift (Paused)
3
4 reps
RPE 6
3
Hamstring Curl
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 6.5
2
Deadlift (Paused)
3
4 reps
RPE 6.5
3
Hamstring Curl
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 7
2
Deadlift (Paused)
3
4 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 7.5
2
Deadlift (Paused)
3
4 reps
RPE 7.5
3
Hamstring Curl
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 5
2
Deadlift (Paused)
3
4 reps
RPE 5
3
Hamstring Curl
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Standing Calf Raise
2
10 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
1 Reps
3 Reps
@8
@7
2
Pec Deck (Machine)
2 Sets
10 Reps
@10
3
Incline Bench Press (Smith Machine)
2 Sets
10 Reps
@10
4
Lateral Raise (Cable)
2 Sets
10 Reps
@10
5
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
@10
Day 2
1
Deadlift (Barbell)
1 Set
4 Sets
1 Reps
3 Reps
@8
@7
2
Lat Pulldown
2 Sets
10 Reps
@10
3
Seated Row (Machine)
2 Sets
10 Reps
@10
4
Dumbbell Row
2 Sets
10 Reps
@10
5A
Standing Pullover (Cable)
2 Sets
10 Reps
@10
5B
Face Pull
2 Sets
10 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
4 Sets
1 Reps
3 Reps
@8
@7
2
Bench Press (Paused)
3 Sets
4 Reps
@7
3
Leg Extension
2 Sets
10 Reps
@10
4
Single-Leg Leg Curl
2 Sets
10 Reps
@10
5
Standing Calf Raise
2 Sets
10 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
@7
2
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
3
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
@10
4
Preacher Curl (EZ Bar)
2 Sets
10 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@10
6
Hammer Curl (Cable)
2 Sets
10 Reps
@10
Day 5
1
Squat (Paused)
3 Sets
5 Reps
@6
2
Deadlift (Paused)
3 Sets
4 Reps
@6
3
Hamstring Curl
2 Sets
10 Reps
@10
4
Leg Extension
2 Sets
10 Reps
@10
5
Standing Calf Raise
2 Sets
10 Reps
@10