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Elise 8s and 5s

by Josh Boggess

Program Description

Transform your strength and conditioning with the Elise 8s and 5s program, a dynamic 6-week training plan designed to challenge your limits. Committing to five days a week, you'll alternate between high-rep endurance sets and lower-rep strength-focused lifts, ensuring balanced muscle development and improved performance. This program is perfect for those looking to build lean muscle while enhancing their overall fitness. Get ready to push your boundaries and achieve your goals!

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 06, 2025 06:34
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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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
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