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5 week full body/ upper lower training block.

by Braden G.

Program Description

Strength training program. Good for offseason powerlifting. Meant to go day 1 rest day 2 day 3 rest day 4 rest.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 25, 2024 06:29
  • Last Edited
    Aug 25, 2024 07:55
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Deadlift (Barbell)
1
3-5 reps
RPE 7-8
2
Deadlift (Barbell)
3
5-6 reps
65%
3
3 Count Pause Bench
3
5-6 reps
RPE 7
4
Good Morning
2
4-8 reps
RPE 8
5
T-Bar Row
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
70%
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 6
3
3 Count Pause Bench
3
5-6 reps
RPE 7.5
4
Good Morning
2
4-8 reps
RPE 8.5
5
Pull-Up (Weighted)
2
4-6 reps
RPE 9
6
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-5 reps
1-1 reps
3-5 reps
RPE 6-6.5
RPE 7-7.5
RPE 8.5-9
2
3 Count Pause Bench
3
5-6 reps
RPE 8
3
Good Morning
2
4-8 reps
RPE 9
4
Seal Row
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
75%
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7
3
Good Morning
2
4-8 reps
RPE 9.5
4
Lat Pulldown
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5-6 reps
50%
2
3 Count Pause Bench
2
5-6 reps
RPE 6
3
Good Morning
2
4-8 reps
RPE 6
4
T-Bar Row
2
4-8 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 7
6
Alternating Dumbbell Curl
2
6-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 9
2
Squat (Low Bar)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6
RPE 7
RPE 8
3
Leg Press
2
5-8 reps
RPE 8
4
Leg Extension
2
5-8 reps
RPE 9
5
Standing Calf Raise
3
1
5-10 reps
5-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 9
2
Squat (Low Bar)
3
5-6 reps
RPE 7
3
Leg Press
2
5-8 reps
RPE 8.5
4
Leg Extension
2
5-8 reps
RPE 9.5
5
Standing Calf Raise
3
1
5-10 reps
5-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 9
2
Squat (Low Bar)
3
6-8 reps
RPE 6
3
Leg Press
2
5-8 reps
RPE 9
4
Leg Extension
2
5-8 reps
RPE 10
5
Standing Calf Raise
3
1
5-10 reps
5-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 9
2
Leg Press
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 10
4
Standing Calf Raise
3
1
5-10 reps
5-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
RPE 6
2
Squat (Low Bar)
2
5 reps
50%
3
Leg Press
1
5-8 reps
RPE 6
4
Leg Extension
1
5-8 reps
RPE 6
5
Standing Calf Raise
3
1
5-10 reps
5-10 reps
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 8
2
Lat Pulldown
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
3
4-8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
T-Bar Row
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
3
4-8 reps
RPE 8.5
4
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
6
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8
2
Pull-Up (Weighted)
2
4-6 reps
RPE 9
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Shoulder Press (Machine)
3
4-8 reps
RPE 9
5
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-5 reps
1-1 reps
3-5 reps
RPE 6
RPE 7
RPE 9
2
Shoulder Press (Machine)
3
4-8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
4
Seal Row
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
50%
2
Lat Pulldown
2
4-8 reps
RPE 6
3
Shoulder Press (Machine)
2
4-8 reps
RPE 6
4
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 6
6
Reverse Pec Deck
2
6-8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat
3
6-8 reps
RPE 6
2
Bench Press (Close Grip)
3
6-8 reps
RPE 6
3
Lying Leg Curl
2
6-8 reps
RPE 8
4
Seal Row
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
Bicep Curl (Barbell)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Bench Press (Close Grip)
3
6-8 reps
RPE 6
3
Lying Leg Curl
2
6-8 reps
RPE 8.5
4
Lat Pulldown
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat
1
1
1
5-6 reps
5-6 reps
5-6 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Close Grip)
3
6-8 reps
RPE 6
3
Lying Leg Curl
2
6-8 reps
RPE 8.5
4
T-Bar Row
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1-1 reps
1-1 reps
3-5 reps
RPE 6
RPE 7.5
RPE 9
2
Lying Leg Curl
2
6-8 reps
RPE 9
3
Pull-Up (Weighted)
2
4-6 reps
RPE 9
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat
2
6-8 reps
RPE 6
2
Bench Press (Close Grip)
2
6-8 reps
RPE 6
3
Lying Leg Curl
2
6-8 reps
RPE 6
4
Seal Row
2
4-8 reps
RPE 6
5
Lateral Raise (Cable)
2
6-8 reps
RPE 7
6
Bicep Curl (Barbell)
2
6-8 reps
RPE 7
Day 5
No exercises added to this day
Week 1
1 / 5 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
3-5 Reps
@7-8
2
Deadlift (Barbell)
3 Sets
5-6 Reps
65%
3
3 Count Pause Bench
3 Sets
5-6 Reps
@7
4
Good Morning
2 Sets
4-8 Reps
@8
5
T-Bar Row
2 Sets
1 Set
4-8 Reps
4-8 Reps
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@10
7
Alternating Dumbbell Curl
2 Sets
6-10 Reps
@10
Day 4
1
High Bar Squat
3 Sets
6-8 Reps
@6
2
Bench Press (Close Grip)
3 Sets
6-8 Reps
@6
3
Lying Leg Curl
2 Sets
6-8 Reps
@8
4
Seal Row
2 Sets
1 Set
4-8 Reps
4-8 Reps
@9
@10
5
Lateral Raise (Cable)
2 Sets
6-8 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
6-8 Reps
@10
Day 2
1
Leg Curl
2 Sets
4-8 Reps
@9
2
Squat (Low Bar)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@6
@7
@8
3
Leg Press
2 Sets
5-8 Reps
@8
4
Leg Extension
2 Sets
5-8 Reps
@9
5
Standing Calf Raise
3 Sets
1 Set
5-10 Reps
5-10 Reps
@9
@10
Day 3
1
Bench Press (Barbell)
2 Sets
5-8 Reps
@8
2
Lat Pulldown
2 Sets
1 Set
4-8 Reps
4-8 Reps
@9
@10
3
Shoulder Press (Machine)
3 Sets
4-8 Reps
@8
4
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
6-8 Reps
@10
6
Reverse Pec Deck
2 Sets
6-8 Reps
@10