logo
BoostcampPNG

Mid rep

by Kroy M.
3 athletes joined

Program Description

Strength building

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Apr 07, 2025 05:22
  • Last Edited
    Jun 18, 2025 11:22

Summary

Get ready to push your limits with the Mid Rep program! This 1-week, 5-day training plan is designed to enhance your strength and muscle endurance through a mix of compound and isolation exercises. You'll tackle powerful movements like Deadlifts and Incline Bench Presses, alongside core-focused workouts to build a solid foundation. With a full gym setup, this program is perfect for those ready to elevate their training intensity and achieve impressive results. Embrace the challenge and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.7%
Triceps
10.2%
Hamstrings
10.1%
Middle Delts
9.5%
Glutes
8.8%
Front Delts
8.7%
Upper Back
8.5%
Abs
8.2%
Lats
5.7%
Biceps
5.2%
Rear Delts
4%
Chest
2.9%
Lower Back
2.7%
Adductors
0.9%
Forearms
0.5%
Abductors
0.4%
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
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)
1
2
1
2
10 reps
5 reps
5 reps
5 reps
50%
70%
80%
90%
2
Ab Wheel
3
15 reps
-
3
Dip (Weighted)
3
15 reps
RPE 7
4
Overhead Press (Barbell)
3
2
5 reps
5 reps
80%
90%
5
Leg Extension
3
40 reps
80%
6
Pendulum Squat
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
70%
75%
90%
85%
80%
2
Lying Leg Curl
3
20 reps
RPE 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
RPE 7
6
Lateral Raise (Dumbbell)
5
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
2
1
8 reps
8 reps
8 reps
75%
80%
65%
2
Ab Wheel
3
25 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
20 reps
RPE 7
4
Overhead Press (Barbell)
3
2
5 reps
5 reps
80%
90%
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
7
Shoulder Press (Machine)
2
25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
5 reps
5 reps
5 reps
75%
80%
90%
2
Wide Grip Pull-Up
3
12 reps
-
3
Incline Curl (Dumbbell)
3
20 reps
RPE 7
4
Leg Press (45 Degrees)
2
1
2
10 reps
10 reps
10 reps
70%
75%
80%
5
Face Pull
3
20 reps
RPE 7
6
Sit Up
3
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
8 reps
80%
2
Single-Leg Leg Curl
3
20 reps
RPE 7
3
Lat Pulldown
3
20 reps
RPE 8
4
Hack Squat
1
4
10 reps
10 reps
80%
90%
5
Lying Reverse Fly
3
15 reps
80%
6
Single Arm Row (Dumbbell)
4
15 reps
80%
Week 1
1 / 1 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
2 Sets
10 Reps
5 Reps
5 Reps
5 Reps
50%
70%
80%
90%
2
Ab Wheel
3 Sets
15 Reps
-
3
Dip (Weighted)
3 Sets
15 Reps
@7
4
Overhead Press (Barbell)
3 Sets
2 Sets
5 Reps
5 Reps
80%
90%
5
Leg Extension
3 Sets
40 Reps
80%
6
Pendulum Squat
5 Sets
10 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
75%
90%
85%
80%
2
Lying Leg Curl
3 Sets
20 Reps
@7
3
Hanging Leg Raise
3 Sets
25 Reps
-
4
Overhead Press (Dumbbell)
5 Sets
12 Reps
80%
5
V-Handle Tricep Pushdown (Cable)
5 Sets
15 Reps
@7
6
Lateral Raise (Dumbbell)
5 Sets
15 Reps
@7
Day 3
1
Trap Bar Deadlift
2 Sets
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
75%
80%
65%
2
Ab Wheel
3 Sets
25 Reps
-
3
Reverse Bicep Curl (Dumbbell)
3 Sets
20 Reps
@7
4
Overhead Press (Barbell)
3 Sets
2 Sets
5 Reps
5 Reps
80%
90%
5
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7
7
Shoulder Press (Machine)
2 Sets
25 Reps
@9.5
Day 4
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
5 Reps
5 Reps
5 Reps
75%
80%
90%
2
Wide Grip Pull-Up
3 Sets
12 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
20 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
70%
75%
80%
5
Face Pull
3 Sets
20 Reps
@7
6
Sit Up
3 Sets
25 Reps
-
Day 5
1
Bent Over Row (Barbell)
5 Sets
8 Reps
80%
2
Single-Leg Leg Curl
3 Sets
20 Reps
@7
3
Lat Pulldown
3 Sets
20 Reps
@8
4
Hack Squat
1 Set
4 Sets
10 Reps
10 Reps
80%
90%
5
Lying Reverse Fly
3 Sets
15 Reps
80%
6
Single Arm Row (Dumbbell)
4 Sets
15 Reps
80%