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Low rep

by Kroy M.

Program Description

Unleash your strength with the Low Rep program, designed to boost your power and muscle gains in just one week. This five-day plan focuses on low-rep, high-intensity workouts, featuring essential lifts like the Deadlift, Squat, and Bench Press, alongside targeted accessory movements. Each session is crafted to maximize your performance and build a solid foundation, ensuring you challenge your limits and see real results. Get ready to elevate your training and achieve your lifting goals!

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Aug 17, 2025 04:10
  • Last Edited
    Aug 17, 2025 04:49
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3
10 reps
3 reps
3 reps
50%
80%
95%
2
Wide Grip Pull-Up
5
10 reps
-
3
Hanging Leg Raise
3
30 reps
-
4
T-Bar Row
5
8 reps
-
5
Lateral Raise (Dumbbell)
3
20 reps
-
6
Face Pull
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
3
10 reps
3 reps
3 reps
50%
80%
90%
2
Hack Squat
1
1
1
1
1
10 reps
8 reps
7 reps
6 reps
5 reps
50%
90%
90%
90%
90%
3
Seated Hamstring Curl
3
15 reps
-
4
Incline Bench Press (Barbell)
3
1
3 reps
10 reps
90%
50%
5
Bicep Curl (Barbell)
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
20 reps
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Sit Up
4
30 reps
-
3
Lat Pulldown
1
1
2
20 reps
15 reps
10 reps
-
-
-
4
Bent Over Row (Barbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
70%
80%
90%
95%
5
Lying Reverse Fly
1
1
1
1
25 reps
20 reps
15 reps
10 reps
50%
60%
70%
80%
6
Upright Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
12 reps
5 reps
3 reps
50%
70%
90%
2
Bench Press (Barbell)
1
1
4
15 reps
3 reps
3 reps
50%
80%
90%
3
Decline Crunch
6
20 reps
-
4
Overhead Press (Dumbbell)
1
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
3 reps
50%
60%
70%
80%
90%
95%
5
Leg Press (45 Degrees)
1
4
10 reps
5 reps
60%
90%
6
Pullover (EZ Bar)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
1
20 reps
15 reps
10 reps
-
-
-
2
Shoulder Press (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Ab Wheel
3
30 reps
-
4
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
V-Handle Tricep Pushdown (Cable)
3
20 reps
-
6
Single Leg Press
3
15 reps
-
7
Single-Leg Leg Curl
1
1
1
25 reps
20 reps
15 reps
-
-
-
8
Chest Fly (Machine)
3
15 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
1 Set
3 Sets
10 Reps
3 Reps
3 Reps
50%
80%
95%
2
Wide Grip Pull-Up
5 Sets
10 Reps
-
3
Hanging Leg Raise
3 Sets
30 Reps
-
4
T-Bar Row
5 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
6
Face Pull
4 Sets
12 Reps
-
Day 2
1
Seated Overhead Press (Barbell)
2 Sets
1 Set
3 Sets
10 Reps
3 Reps
3 Reps
50%
80%
90%
2
Hack Squat
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
7 Reps
6 Reps
5 Reps
50%
90%
90%
90%
90%
3
Seated Hamstring Curl
3 Sets
15 Reps
-
4
Incline Bench Press (Barbell)
3 Sets
1 Set
3 Reps
10 Reps
90%
50%
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
20 Reps
-
-
-
-
-
Day 3
1
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
2
Sit Up
4 Sets
30 Reps
-
3
Lat Pulldown
1 Set
1 Set
2 Sets
20 Reps
15 Reps
10 Reps
-
-
-
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
6 Reps
70%
80%
90%
95%
5
Lying Reverse Fly
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
50%
60%
70%
80%
6
Upright Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
4 Sets
12 Reps
5 Reps
3 Reps
50%
70%
90%
2
Bench Press (Barbell)
1 Set
1 Set
4 Sets
15 Reps
3 Reps
3 Reps
50%
80%
90%
3
Decline Crunch
6 Sets
20 Reps
-
4
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
3 Reps
50%
60%
70%
80%
90%
95%
5
Leg Press (45 Degrees)
1 Set
4 Sets
10 Reps
5 Reps
60%
90%
6
Pullover (EZ Bar)
3 Sets
20 Reps
-
Day 5
1
Pendulum Squat
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
3
Ab Wheel
3 Sets
30 Reps
-
4
Dip (Weighted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
20 Reps
-
6
Single Leg Press
3 Sets
15 Reps
-
7
Single-Leg Leg Curl
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
-
-
-
8
Chest Fly (Machine)
3 Sets
15 Reps
-