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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
    Jun 18, 2025 09:46

Summary

Get ready to transform your physique with this comprehensive 5-week full body/upper-lower training block! Designed for four days a week, this program combines compound lifts like deadlifts and squats with targeted accessory work to build strength and muscle across all major muscle groups. Each session is crafted to challenge your limits and enhance your performance, making it perfect for lifters of all levels. Equip your garage gym and prepare to elevate your training to new heights!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.8%
Upper Back
10%
Quadriceps
9.5%
Triceps
8.8%
Lats
8.2%
Front Delts
8%
Chest
7.5%
Middle Delts
7.1%
Glutes
6.8%
Biceps
6.7%
Calves
4.4%
Lower Back
4%
Rear Delts
3.8%
Abs
1.5%
Adductors
1.2%
Abductors
0.4%
Forearms
0.4%
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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