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Strength and endurance

by Vetle S.
1 athletes joined

Program Description

To build strength and cardio to go along with the strength. We want to be healthy and strong. I've used variations of this program to get my own lifts from: Deadlift - 135kg to 180kg Squat - 110kg to 140kg Bench press - 110kg to 130kg

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 28, 2024 10:03
  • Last Edited
    Jun 18, 2025 10:52

Summary

Unlock your potential with this comprehensive 5-week Strength and Endurance program, designed for those ready to elevate their fitness game. Committing just 4 days a week, you'll engage in a balanced mix of strength training and cardio, featuring exercises like barbell squats, bench presses, and VO2 max intervals to build muscle and improve cardiovascular fitness. Tailored for a garage gym setup, this program ensures you maximize your results in a focused, efficient manner. Get ready to push your limits and achieve your strength and endurance goals!
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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
6 reps
RPE 9
RPE 8
2
Squat (Paused)
2
10 reps
RPE 9
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 9
RPE 8
4
Overhead Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
6 reps
RPE 9
RPE 8
2
Squat (Paused)
2
10 reps
RPE 9
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 9
RPE 8
4
Overhead Press (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
4 reps
4 reps
4 reps
RPE 9
RPE 8
RPE 7
2
Squat (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 8
RPE 7
3
Bench Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 8
RPE 7
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
4 reps
4 reps
4 reps
RPE 9
RPE 8
RPE 7
2
Squat (Paused)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 8
RPE 7
3
Bench Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 8
RPE 7
4
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 9
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
2 reps
2 reps
2 reps
RPE 9
RPE 8
RPE 7
2
Squat (Paused)
1
1
1
6 reps
6 reps
6 reps
RPE 9
RPE 8
RPE 7
3
Bench Press (Barbell)
2
1
1
1 reps
2 reps
2 reps
RPE 9
RPE 8
RPE 7
4
Overhead Press (Barbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Deadlift (Barbell)
2
6 reps
RPE 8
3
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 9
RPE 8
4
Bench Press (Close Grip)
1
1
10 reps
10 reps
RPE 9
RPE 8
5
Light Jog
1
20 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 9
2
Deadlift (Barbell)
2
6 reps
RPE 8
3
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 9
RPE 8
4
Bench Press (Close Grip)
1
1
10 reps
10 reps
RPE 9
RPE 8
5
Light Jog
1
20-30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
2 reps
2 reps
RPE 9
RPE 7
2
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 8
3
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
4
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
6
Light Jog
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
2 reps
2 reps
RPE 9
RPE 7
2
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 9
RPE 8
3
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
4
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
6
Light Jog
1
30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
2 reps
RPE 9
RPE 8
RPE 9
2
Deadlift (Barbell)
2
10 reps
RPE 8
3
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 9
RPE 8
4
Bench Press (Close Grip)
1
2
6 reps
6 reps
RPE 9
RPE 8
5
Lateral Raise (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 8
6
Light Jog
1
30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Bench Press (Barbell)
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4
Overhead Press (Barbell)
2
5 reps
RPE 9
5
Cardio (Zone 2)
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Bench Press (Barbell)
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 9
4
Overhead Press (Barbell)
2
5 reps
RPE 9
5
Cardio (Zone 2)
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2 reps
2 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 9
RPE 8
4
Overhead Press (Barbell)
2
1
3 reps
3 reps
RPE 9
RPE 8
5
Cardio (Zone 2)
1
30-40 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2 reps
2 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
3
10 reps
RPE 9
3
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 9
RPE 8
4
Overhead Press (Barbell)
2
1
3 reps
3 reps
RPE 9
RPE 8
5
Cardio (Zone 2)
1
30-40 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1 reps
2 reps
2 reps
RPE 9
RPE 8
RPE 7
2
Overhead Press (Barbell)
2
1
1 reps
3 reps
RPE 9
RPE 8
3
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 9
RPE 8
4
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 9
RPE 8
5
Cardio (Zone 2)
1
30-40 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-40 mins
RPE 8
2
Seated Cable Crunch
3
15 reps
RPE 8
3
Hanging Oblique Knee Raise
5
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-40 mins
RPE 8
2
Seated Cable Crunch
3
15 reps
RPE 8
3
Hanging Oblique Knee Raise
5
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-40 mins
RPE 8
2
Seated Cable Crunch
3
15 reps
RPE 8
3
Hanging Oblique Knee Raise
5
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-40 mins
RPE 8
2
Seated Cable Crunch
3
15 reps
RPE 8
3
Hanging Oblique Knee Raise
5
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
VO2 Max Intervals
1
30-40 mins
RPE 8
2
Seated Cable Crunch
3
15 reps
RPE 8
3
Hanging Oblique Knee Raise
5
12 reps
RPE 7
Week 1
1 / 5 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
@9
2
Deadlift (Barbell)
2 Sets
6 Reps
@8
3
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@8
4
Bench Press (Close Grip)
1 Set
1 Set
10 Reps
10 Reps
@9
@8
5
Light Jog
1 Set
20 mins
@6.5
Day 4
1
VO2 Max Intervals
1 Set
30-40 mins
@8
2
Seated Cable Crunch
3 Sets
15 Reps
@8
3
Hanging Oblique Knee Raise
5 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@9
@8
2
Squat (Paused)
2 Sets
10 Reps
@9
3
Bench Press (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@9
@8
4
Overhead Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@8
Day 3
1
Squat (Barbell)
3 Sets
3 Reps
@9
2
Bench Press (Barbell)
3 Sets
12 Reps
@9
3
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@9
4
Overhead Press (Barbell)
2 Sets
5 Reps
@9
5
Cardio (Zone 2)
1 Set
30 mins
@7