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FiveRepPower

by Jeff M.
3 athletes joined
5.0
(1 rating)

Program Description

A basic program to boost your max in squats, deadlifts, bench and barbell overhead press.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 08, 2024 12:22
  • Last Edited
    Jun 18, 2025 11:12

Summary

Unleash your strength with FiveRepPower, a dynamic 4-week program designed for serious lifters ready to elevate their game. Committing to five days a week, you'll focus on compound movements like the Overhead Press and Pendlay Row, maximizing muscle engagement and power output. Tailored for a garage gym setting, this program emphasizes progressive overload and varied intensity to drive results. Get ready to build muscle, increase strength, and transform your physique with each rep!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.9%
Abs
10.2%
Glutes
10.2%
Triceps
9.8%
Upper Back
9.8%
Hamstrings
9.8%
Chest
8%
Front Delts
7.1%
Lats
5.3%
Middle Delts
4.4%
Lower Back
3.6%
Forearms
3.6%
Biceps
1.8%
Adductors
1.3%
Neck
1.3%
Rear Delts
0.4%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
75%
80%
2
Leg Press
1
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
3
8 reps
8 reps
RPE 7
RPE 8
4
Lunge (Kettlebell)
2
3
8 reps
8 reps
RPE 7
RPE 8
5
Static Holds (Barbell)
1
1
1
30 secs
30 secs
30 secs
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
60%
70%
75%
80%
90%
2
Leg Press
1
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
3
8 reps
8 reps
RPE 7
RPE 8
4
Lunge (Kettlebell)
2
3
8 reps
8 reps
RPE 7
RPE 8
5
Static Holds (Barbell)
1
1
1
30 secs
30 secs
30 secs
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
4 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
80%
100%
2
Leg Press
1
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
3
8 reps
8 reps
RPE 7
RPE 8
4
Lunge (Kettlebell)
2
3
8 reps
8 reps
RPE 7
RPE 8
5
Static Holds (Barbell)
1
1
1
30 secs
30 secs
30 secs
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
65%
70%
75%
2
Leg Press
1
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
3
8 reps
8 reps
RPE 7
RPE 8
4
Lunge (Kettlebell)
2
3
8 reps
8 reps
RPE 7
RPE 8
5
Static Holds (Barbell)
1
1
1
30 secs
30 secs
30 secs
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
65%
70%
75%
2
Incline Bench Press (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
2
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
75%
80%
2
Incline Bench Press (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
2
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
60%
70%
75%
80%
90%
2
Incline Bench Press (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
2
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
4 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
80%
100%
2
Incline Bench Press (Barbell)
2
3
5 reps
5 reps
RPE 7
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
2
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
2
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Pendlay Row
3
2
5 reps
5 reps
RPE 7
RPE 8
3
T-Bar Row
3
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
2
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Pendlay Row
3
2
5 reps
5 reps
RPE 7
RPE 8
3
T-Bar Row
3
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
2
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Pendlay Row
3
2
5 reps
5 reps
RPE 7
RPE 8
3
T-Bar Row
3
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
2
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Pendlay Row
3
2
5 reps
5 reps
RPE 7
RPE 8
3
T-Bar Row
3
2
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Abs Crunch (Weighted)
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6.5
RPE 7.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
4 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
80%
100%
2
Trap Bar Deadlift
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
3
Single Leg Press
1
2
2
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
4
Farmer’s Walk (Single Arm)
1
1
2
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
65%
70%
75%
2
Trap Bar Deadlift
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
3
Single Leg Press
1
2
2
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
4
Farmer’s Walk (Single Arm)
1
1
2
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
75%
80%
2
Trap Bar Deadlift
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
3
Single Leg Press
1
2
2
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
4
Farmer’s Walk (Single Arm)
1
1
2
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
60%
70%
75%
80%
90%
2
Trap Bar Deadlift
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
3
Single Leg Press
1
2
2
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
4
Farmer’s Walk (Single Arm)
1
1
2
1
1 mins
1 mins
1 mins
1 mins
RPE 7
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
60%
70%
75%
80%
90%
2
Incline Bench Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Dip (Bodyweight)
2
3
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
2
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
4 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
80%
100%
2
Incline Bench Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Dip (Bodyweight)
2
3
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
2
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
65%
70%
75%
2
Incline Bench Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Dip (Bodyweight)
2
3
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
2
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
50%
60%
70%
75%
80%
2
Incline Bench Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Dip (Bodyweight)
2
3
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
2
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
Week 1
1 / 4 Weeks
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
65%
70%
75%
2
Incline Bench Press (Barbell)
2 Sets
3 Sets
5 Reps
5 Reps
@7
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
@8
4
Abs Crunch (Weighted)
1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@6.5
@7
@8
Day 3
1
Pull-Up (Bodyweight)
1 Set
2 Sets
2 Sets
5-8 Reps
5-8 Reps
5-8 Reps
@7
@8
@9
2
Pendlay Row
3 Sets
2 Sets
5 Reps
5 Reps
@7
@8
3
T-Bar Row
3 Sets
2 Sets
8-10 Reps
8-10 Reps
@7
@8
4
Abs Crunch (Weighted)
1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@6.5
@7.5
@8.5
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
3 Reps
2 Reps
1 Reps
1 Reps
50%
60%
70%
80%
100%
2
Trap Bar Deadlift
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
@6.5
@7
@8
@8.5
3
Single Leg Press
1 Set
2 Sets
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
@6.5
@7
@8
4
Farmer’s Walk (Single Arm)
1 Set
1 Set
2 Sets
1 Set
1 mins
1 mins
1 mins
1 mins
@7
@7.5
@8
@8.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
70%
75%
80%
2
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@6.5
@7.5
@8
@8.5
@9
3
Romanian Deadlift (Barbell)
2 Sets
3 Sets
8 Reps
8 Reps
@7
@8
4
Lunge (Kettlebell)
2 Sets
3 Sets
8 Reps
8 Reps
@7
@8
5
Static Holds (Barbell)
1 Set
1 Set
1 Set
30 secs
30 secs
30 secs
@8
@9
@10
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
60%
70%
75%
80%
90%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
@6.5
@7
@7.5
@8
3
Dip (Bodyweight)
2 Sets
3 Sets
8-10 Reps
8-10 Reps
@7
@8
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@7.5
@8
@8.5