Mid rep
Lots of 5x5 and 3x8 rep ranges
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 10 reps | 50% |
| 2 | 5 reps | 70% | ||
| 1 | 5 reps | 80% | ||
| 2 | 5 reps | 90% | ||
| 2 | Ab Wheel | 3 | 15 reps | — |
| 3 | Dip (Weighted) | 3 | 15 reps | @7 |
| 4 | Overhead Press (Barbell) | 3 | 5 reps | 80% |
| 2 | 5 reps | 90% | ||
| 5 | Leg Extension | 3 | 40 reps | 80% |
| 6 | Pendulum Squat | 5 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 5 reps | 70% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 90% | ||
| 1 | 5 reps | 85% | ||
| 1 | 5 reps | 80% | ||
| 2 | Lying Leg Curl | 3 | 20 reps | @7 |
| 3 | Hanging Leg Raise | 3 | 25 reps | — |
| 4 | Overhead Press (Dumbbell) | 5 | 12 reps | 80% |
| 5 | V-Handle Tricep Pushdown (Cable) | 5 | 15 reps | @7 |
| 6 | Lateral Raise (Dumbbell) | 5 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Trap Bar Deadlift | 2 | 8 reps | 75% |
| 2 | 8 reps | 80% | ||
| 1 | 8 reps | 65% | ||
| 2 | Ab Wheel | 3 | 25 reps | — |
| 3 | Reverse Bicep Curl (Dumbbell) | 3 | 20 reps | @7 |
| 4 | Overhead Press (Barbell) | 3 | 5 reps | 80% |
| 2 | 5 reps | 90% | ||
| 5 | V-Handle Tricep Pushdown (Cable) | 3 | 15 reps | — |
| 6 | Rear Delt Fly (Dumbbell) | 3 | 15 reps | @7 |
| 7 | Shoulder Press (Machine) | 2 | 25 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | 75% |
| 2 | 5 reps | 80% | ||
| 2 | 5 reps | 90% | ||
| 2 | Wide Grip Pull-Up | 3 | 12 reps | — |
| 3 | Incline Curl (Dumbbell) | 3 | 20 reps | @7 |
| 4 | Leg Press (45 Degrees) | 2 | 10 reps | 70% |
| 1 | 10 reps | 75% | ||
| 2 | 10 reps | 80% | ||
| 5 | Face Pull | 3 | 20 reps | @7 |
| 6 | Sit Up | 3 | 25 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 5 | 8 reps | 80% |
| 2 | Single-Leg Leg Curl | 3 | 20 reps | @7 |
| 3 | Lat Pulldown | 3 | 20 reps | @8 |
| 4 | Hack Squat | 1 | 10 reps | 80% |
| 4 | 10 reps | 90% | ||
| 5 | Lying Reverse Fly | 3 | 15 reps | 80% |
| 6 | Single Arm Row (Dumbbell) | 4 | 15 reps | 80% |
Common questions
Yes, Mid rep is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Mid rep is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Mid rep is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
