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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
    Apr 13, 2025 09:59
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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