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FiveRepPower
by Jeff M.
2 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
May 09, 2024 03:12
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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
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
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
65%
70%
75%
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 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%
70%
75%
80%
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 1
1
Deadlift (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
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
4 Reps
3 Reps
2 Reps
1 Reps
1 Reps
50%
60%
70%
80%
100%
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
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 2
1
Overhead 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)
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 4
1
Squat (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
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
4 Reps
3 Reps
2 Reps
1 Reps
1 Reps
50%
60%
70%
80%
100%
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
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
65%
70%
75%
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
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 2
1
Overhead Press (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
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 4
1
Squat (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
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%
65%
70%
75%
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
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
50%
60%
70%
75%
80%
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