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Low rep

by Kroy M.
1 athletes joined

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 29, 2025 11:23

Summary

Unlock your strength potential with the Low Rep program, designed for dedicated lifters looking to maximize muscle growth and power. Over the course of one week, you'll tackle intense workouts five days a week, focusing on compound lifts like the Deadlift and Seated Overhead Press, alongside targeted accessory movements. This program emphasizes low-rep, high-intensity sets to build strength and enhance your lifting technique. Get ready to challenge yourself and see significant gains in your performance!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11%
Quadriceps
10.5%
Front Delts
9.9%
Middle Delts
9%
Lats
8.8%
Hamstrings
8.5%
Triceps
8.1%
Abs
8.1%
Glutes
7.5%
Chest
6.5%
Biceps
5.7%
Rear Delts
3.1%
Lower Back
1.7%
Adductors
0.9%
Forearms
0.4%
Abductors
0.4%
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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
-