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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!
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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
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