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OLIVER LETO (first 5 weeks)

by Vítek Hupka
1 athletes joined

Program Description

peter grifin

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 25, 2025 03:53
  • Last Edited
    Jul 10, 2025 01:12

Summary

Kickstart your strength journey with the OLIVER LETO program, a focused 5-week training plan designed for dedicated lifters. With three sessions each week, you'll engage in a variety of compound and isolation exercises, including Tempo Squats, Bench Press, and T-Bar Rows, targeting all major muscle groups. This program emphasizes progressive overload, ensuring you build strength and muscle effectively. Perfect for anyone looking to enhance their lifting game in a full gym setting!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.2%
Quadriceps
11.7%
Glutes
10.3%
Chest
7.9%
Front Delts
7.9%
Lower Back
7.5%
Middle Delts
7.1%
Biceps
6.8%
Triceps
6.2%
Upper Back
6.1%
Lats
5.7%
Abs
4.2%
Calves
1.7%
Adductors
1.4%
Forearms
1%
Rear Delts
0.9%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5-7 reps
RPE 6-7
2
Calf Raise (Machine)
2
10-12 reps
RPE 5-6
3
Bench Press (Barbell)
3
5-7 reps
RPE 7-8
4
T-Bar Row
3
7-9 reps
RPE 8-9
5
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 6-7
6
Bicep Curl (Machine)
3
8-10 reps
RPE 8-9
7
Lateral Raise (Machine)
3
8-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5-7 reps
RPE 7-8
2
Calf Raise (Machine)
2
10-12 reps
RPE 5-6
3
Bench Press (Barbell)
3
5-7 reps
RPE 8-9
4
T-Bar Row
3
7-9 reps
RPE 9-10
5
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 7-8
6
Bicep Curl (Machine)
3
8-10 reps
RPE 9-10
7
Lateral Raise (Machine)
3
8-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5-7 reps
RPE 7-8
2
Calf Raise (Machine)
2
10-12 reps
RPE 5-6
3
Bench Press (Barbell)
3
5-7 reps
RPE 9-10
4
T-Bar Row
3
7-9 reps
RPE 9-10
5
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 8-9
6
Bicep Curl (Machine)
3
8-10 reps
RPE 10
7
Lateral Raise (Machine)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
3
5-7 reps
RPE 8-9
2
Calf Raise (Machine)
2
10-12 reps
RPE 5-6
3
Bench Press (Barbell)
3
5-7 reps
RPE 9-10
4
T-Bar Row
3
7-9 reps
RPE 10
5
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 9-10
6
Bicep Curl (Machine)
3
8-10 reps
RPE 10
7
Lateral Raise (Machine)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
2
5-7 reps
RPE 4-5
2
Calf Raise (Machine)
2
10-12 reps
RPE 5-6
3
Bench Press (Barbell)
2
5-7 reps
RPE 5-6
4
T-Bar Row
2
7-9 reps
RPE 6-7
5
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 5-6
6
Bicep Curl (Machine)
2
8-10 reps
RPE 8-9
7
Lateral Raise (Machine)
2
8-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
4-6 reps
RPE 6-7
2
Squat (Low Bar)
3
5-7 reps
RPE 6-7
3
Good Morning
3
6-8 reps
RPE 6-7
4
Viking Press
3
5-7 reps
RPE 8-9
5
Lat Pulldown
3
8-10 reps
RPE 7-8
6
Leg Extension
3
8-10 reps
RPE 8-9
7
Hamstring Curl
3
10-12 reps
RPE 8-9
8
Bicep Curl (Machine)
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
4-6 reps
RPE 7-8
2
Squat (Low Bar)
3
5-7 reps
RPE 7-8
3
Good Morning
3
6-8 reps
RPE 7-8
4
Viking Press
3
5-7 reps
RPE 9-10
5
Lat Pulldown
3
8-10 reps
RPE 8-9
6
Leg Extension
3
8-10 reps
RPE 9-10
7
Hamstring Curl
3
10-12 reps
RPE 9-10
8
Bicep Curl (Machine)
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
4-6 reps
RPE 8-9
2
Squat (Low Bar)
3
5-7 reps
RPE 7-8
3
Good Morning
3
6-8 reps
RPE 7-8
4
Viking Press
3
5-7 reps
RPE 9-10
5
Lat Pulldown
3
8-10 reps
RPE 9-10
6
Leg Extension
3
8-10 reps
RPE 9-10
7
Hamstring Curl
3
10-12 reps
RPE 9-10
8
Bicep Curl (Machine)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
4-6 reps
RPE 9-10
2
Squat (Low Bar)
3
5-7 reps
RPE 8-9
3
Good Morning
3
6-8 reps
RPE 8-9
4
Viking Press
3
5-7 reps
RPE 9-10
5
Lat Pulldown
3
8-10 reps
RPE 10
6
Leg Extension
3
8-10 reps
RPE 10
7
Hamstring Curl
3
10-12 reps
RPE 10
8
Bicep Curl (Machine)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
2
4-6 reps
RPE 5-6
2
Squat (Low Bar)
2
5-7 reps
RPE 5-6
3
Good Morning
2
6-8 reps
RPE 5-6
4
Viking Press
2
5-7 reps
RPE 6-7
5
Lat Pulldown
2
8-10 reps
RPE 6-7
6
Leg Extension
2
8-10 reps
RPE 7-8
7
Hamstring Curl
2
10-12 reps
RPE 7-8
8
Bicep Curl (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4-5 reps
RPE 6-7
2
Pendlay Row
3
4-6 reps
RPE 6-7
3
Bench Press (Close Grip)
4
5-7 reps
RPE 7-8
4
Hyperextension
3
6-8 reps
RPE 7-8
5
Leg Press
3
6-8 reps
RPE 7-8
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4-5 reps
RPE 7-8
2
Pendlay Row
3
4-6 reps
RPE 7-8
3
Bench Press (Close Grip)
4
5-7 reps
RPE 8-9
4
Hyperextension
3
6-8 reps
RPE 8-9
5
Leg Press
3
6-8 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4-5 reps
RPE 7-8
2
Pendlay Row
3
4-6 reps
RPE 8-9
3
Bench Press (Close Grip)
4
5-7 reps
RPE 8-9
4
Hyperextension
3
6-8 reps
RPE 9-10
5
Leg Press
3
6-8 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4-5 reps
RPE 8-9
2
Pendlay Row
3
4-6 reps
RPE 9-10
3
Bench Press (Close Grip)
4
5-7 reps
RPE 9-10
4
Hyperextension
3
6-8 reps
RPE 10
5
Leg Press
3
6-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
4-5 reps
RPE 6-7
2
Pendlay Row
2
4-6 reps
RPE 5-6
3
Bench Press (Close Grip)
3
5-7 reps
RPE 6-7
4
Hyperextension
2
6-8 reps
RPE 6-7
5
Leg Press
2
6-8 reps
RPE 5-6
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8-9
Week 1
1 / 5 Weeks
Day 1
1
Tempo Squat (Barbell)
3 Sets
5-7 Reps
@6-7
2
Calf Raise (Machine)
2 Sets
10-12 Reps
@5-6
3
Bench Press (Barbell)
3 Sets
5-7 Reps
@7-8
4
T-Bar Row
3 Sets
7-9 Reps
@8-9
5
Romanian Deadlift (Barbell)
3 Sets
5-7 Reps
@6-7
6
Bicep Curl (Machine)
3 Sets
8-10 Reps
@8-9
7
Lateral Raise (Machine)
3 Sets
8-10 Reps
@8-9
Day 2
1
Long Pause Bench Press
3 Sets
4-6 Reps
@6-7
2
Squat (Low Bar)
3 Sets
5-7 Reps
@6-7
3
Good Morning
3 Sets
6-8 Reps
@6-7
4
Viking Press
3 Sets
5-7 Reps
@8-9
5
Lat Pulldown
3 Sets
8-10 Reps
@7-8
6
Leg Extension
3 Sets
8-10 Reps
@8-9
7
Hamstring Curl
3 Sets
10-12 Reps
@8-9
8
Bicep Curl (Machine)
3 Sets
12-15 Reps
@8-9
Day 3
1
Deadlift (Paused)
3 Sets
4-5 Reps
@6-7
2
Pendlay Row
3 Sets
4-6 Reps
@6-7
3
Bench Press (Close Grip)
4 Sets
5-7 Reps
@7-8
4
Hyperextension
3 Sets
6-8 Reps
@7-8
5
Leg Press
3 Sets
6-8 Reps
@7-8
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8-9