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Elise 8s and 5s

by Josh Boggess
1 athletes joined

Program Description

Weekly increase in volume and intensity in three-week cycles.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 06, 2025 06:34
  • Last Edited
    Sep 12, 2025 02:29
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.6%
Triceps
11.6%
Glutes
11.1%
Chest
9.1%
Abs
8.8%
Hamstrings
8.3%
Biceps
6.3%
Calves
6.1%
Upper Back
5.9%
Front Delts
5.4%
Lats
5.1%
Lower Back
3.9%
Middle Delts
2.8%
Adductors
1.9%
Forearms
0.8%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 7
2
Bench Press (Paused)
1
AMRAP
RPE 9-9.5
3
Bench Press (Close Grip)
3
8 reps
RPE 7
4
Pull-Up (Weighted)
3
12 reps
RPE 8-9.5
5
Bent Over Row (Barbell)
3
10 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8-9.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8 reps
RPE 8
2
Bench Press (Paused)
1
AMRAP
RPE 9-9.5
3
Bench Press (Close Grip)
4
8 reps
RPE 8
4
Pull-Up (Weighted)
4
12 reps
RPE 8-9.5
5
Bent Over Row (Barbell)
4
10 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
4
12 reps
RPE 8-9.5
7
Bicep Curl (Barbell)
4
12 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
8 reps
RPE 9
2
Bench Press (Paused)
1
AMRAP
RPE 9-9.5
3
Bench Press (Close Grip)
5
8 reps
RPE 9
4
Pull-Up (Weighted)
5
12 reps
RPE 8-9.5
5
Bent Over Row (Barbell)
5
10 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
5
12 reps
RPE 8-9.5
7
Bicep Curl (Barbell)
5
12 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 7
2
Bench Press (Paused)
1
AMRAP
RPE 9-9.5
3
Bench Press (Close Grip)
3
5 reps
RPE 7
4
Pull-Up (Weighted)
3
10 reps
RPE 8-9.5
5
Bent Over Row (Barbell)
3
8 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8-9.5
7
Bicep Curl (Barbell)
3
10 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
RPE 8
2
Bench Press (Paused)
1
AMRAP
RPE 9-9.5
3
Bench Press (Close Grip)
4
5 reps
RPE 8
4
Pull-Up (Weighted)
4
10 reps
RPE 8-9.5
5
Bent Over Row (Barbell)
4
8 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
4
10 reps
RPE 8-9.5
7
Bicep Curl (Barbell)
4
10 reps
RPE 8-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
RPE 9
2
Bench Press (Paused)
1
AMRAP
RPE 9-9.5
3
Bench Press (Close Grip)
5
5 reps
RPE 9
4
Pull-Up (Weighted)
5
10 reps
RPE 8-9.5
5
Bent Over Row (Barbell)
5
8 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
5
10 reps
RPE 8-9.5
7
Bicep Curl (Barbell)
5
10 reps
RPE 8-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Squat (Barbell)
1
AMRAP
RPE 9-9.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8-9.5
5
Leg Extension
3
12 reps
RPE 8-9.5
6
Front Squat (Barbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Squat (Barbell)
1
AMRAP
RPE 9-9.5
3
Front Squat (Barbell)
3
8 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8-9.5
5
Leg Extension
4
12 reps
RPE 8-9.5
6
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
RPE 9
2
Squat (Barbell)
1
AMRAP
RPE 9-9.5
3
Front Squat (Barbell)
5
8 reps
RPE 9
4
Romanian Deadlift (Barbell)
5
8 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
5
12 reps
RPE 8-9.5
6
Leg Extension
5
12 reps
RPE 8-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Squat (Barbell)
1
AMRAP
RPE 9-9.5
3
Front Squat (Barbell)
3
6 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
5
Leg Extension
3
10 reps
RPE 8-9.5
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Squat (Barbell)
4
AMRAP
RPE 9-9.5
3
Front Squat (Barbell)
4
6 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
5
Leg Extension
4
10 reps
RPE 8-9.5
6
Bulgarian Split Squat (Dumbbell)
4
10 reps
RPE 8-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 9
2
Squat (Barbell)
1
AMRAP
RPE 9-9.5
3
Front Squat (Barbell)
5
6 reps
RPE 9
4
Romanian Deadlift (Barbell)
5
6 reps
RPE 9
5
Leg Extension
5
10 reps
RPE 8-9.5
6
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8-12 reps
RPE 9-10
2
Hanging Leg Raise
3
AMRAP
RPE 8-10
3
Calf Raise (Leg Press)
3
8-12 reps
RPE 9-10
4
Ab Wheel
3
AMRAP
RPE 9-10
5
Standing Calf Raise
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
8-12 reps
RPE 9-10
2
Hanging Leg Raise
4
AMRAP
RPE 8-10
3
Calf Raise (Leg Press)
4
8-12 reps
RPE 9-10
4
Ab Wheel
4
AMRAP
RPE 9-10
5
Standing Calf Raise
4
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
5
8-12 reps
RPE 9-10
2
Hanging Leg Raise
5
AMRAP
RPE 8-10
3
Calf Raise (Leg Press)
5
8-12 reps
RPE 9-10
4
Ab Wheel
5
AMRAP
RPE 9-10
5
Standing Calf Raise
5
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
6-10 reps
RPE 9-10
2
Hanging Leg Raise
3
AMRAP
RPE 8-10
3
Calf Raise (Leg Press)
3
6-10 reps
RPE 9-10
4
Ab Wheel
3
AMRAP
RPE 9-10
5
Standing Calf Raise
3
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
6-10 reps
RPE 9-10
2
Hanging Leg Raise
4
AMRAP
RPE 8-10
3
Calf Raise (Leg Press)
4
6-10 reps
RPE 9-10
4
Ab Wheel
4
AMRAP
RPE 9-10
5
Standing Calf Raise
4
6-10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
5
6-10 reps
RPE 9-10
2
Hanging Leg Raise
5
AMRAP
RPE 8-10
3
Calf Raise (Leg Press)
5
6-10 reps
RPE 9-10
4
Ab Wheel
5
AMRAP
RPE 9-10
5
Standing Calf Raise
5
6-10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9-9.5
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8-9.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 8-9.5
6
Tricep Extension (Dumbbell)
3
12 reps
RPE 8-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9-9.5
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8-9.5
5
Lateral Raise (Dumbbell)
4
12 reps
RPE 8-9.5
6
Tricep Extension (Dumbbell)
4
12 reps
RPE 8-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
5
8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
5
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9-9.5
4
V-Handle Tricep Pushdown (Cable)
5
12 reps
RPE 8-9.5
5
Lateral Raise (Dumbbell)
5
12 reps
RPE 8-9.5
6
Tricep Extension (Dumbbell)
5
12 reps
RPE 8-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9-9.5
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8-9.5
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8-9.5
6
Tricep Extension (Dumbbell)
3
10 reps
RPE 8-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9-9.5
4
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 8-9.5
5
Lateral Raise (Dumbbell)
4
10 reps
RPE 8-9.5
6
Tricep Extension (Dumbbell)
4
10 reps
RPE 8-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
5
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
5
6 reps
RPE 9
3
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9-9.5
4
V-Handle Tricep Pushdown (Cable)
5
10 reps
RPE 8-9.5
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 8-9.5
6
Tricep Extension (Dumbbell)
5
10 reps
RPE 8-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Squat (Paused)
3
8 reps
RPE 7
3
Hip Thrust (Machine)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8-9.5
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-9.5
6
Hanging Leg Raise
3
AMRAP
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 8
2
Squat (Paused)
4
8 reps
RPE 8
3
Hip Thrust (Machine)
4
8 reps
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 8-9.5
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8-9.5
6
Hanging Leg Raise
4
AMRAP
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 9
2
Squat (Paused)
3
8 reps
RPE 9
3
Hip Thrust (Machine)
3
8 reps
RPE 10
4
Seated Row (Cable)
3
12 reps
RPE 8-9.5
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-9.5
6
Hanging Leg Raise
3
AMRAP
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Squat (Paused)
3
5 reps
RPE 7
3
Hip Thrust (Machine)
3
8 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8-9.5
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-9.5
6
Hanging Leg Raise
3
AMRAP
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Squat (Paused)
4
5 reps
RPE 8
3
Hip Thrust (Machine)
4
8 reps
RPE 9
4
Seated Row (Cable)
4
12 reps
RPE 8-9.5
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8-9.5
6
Hanging Leg Raise
4
AMRAP
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 9
2
Squat (Paused)
5
5 reps
RPE 9
3
Hip Thrust (Machine)
5
8 reps
RPE 10
4
Seated Row (Cable)
5
12 reps
RPE 8-9.5
5
Hammer Curl (Dumbbell)
5
8-12 reps
RPE 8-9.5
6
Hanging Leg Raise
5
AMRAP
RPE 8-10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
@7
2
Bench Press (Paused)
1 Set
AMRAP
@9-9.5
3
Bench Press (Close Grip)
3 Sets
8 Reps
@7
4
Pull-Up (Weighted)
3 Sets
12 Reps
@8-9.5
5
Bent Over Row (Barbell)
3 Sets
10 Reps
@8-9
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8-9.5
7
Bicep Curl (Barbell)
3 Sets
12 Reps
@8-9.5
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@7
2
Squat (Barbell)
1 Set
AMRAP
@9-9.5
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8-9.5
5
Leg Extension
3 Sets
12 Reps
@8-9.5
6
Front Squat (Barbell)
3 Sets
8 Reps
@7
Day 3
1
Calf Raise (Machine)
3 Sets
8-12 Reps
@9-10
2
Hanging Leg Raise
3 Sets
AMRAP
@8-10
3
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@9-10
4
Ab Wheel
3 Sets
AMRAP
@9-10
5
Standing Calf Raise
3 Sets
8-12 Reps
@9-10
Day 4
1
Bench Press (Wide Grip)
3 Sets
8 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Incline Bench Press (Dumbbell)
1 Set
AMRAP
@9-9.5
4
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@8-9.5
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8-9.5
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8-9.5
Day 5
1
Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Squat (Paused)
3 Sets
8 Reps
@7
3
Hip Thrust (Machine)
3 Sets
8 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8-9.5
5
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@8-9.5
6
Hanging Leg Raise
3 Sets
AMRAP
@8-10