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High Rep Strongman

by Mitch H.
7 athletes joined

Program Description

Get strong—mass gain—intermediate to advanced

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 19, 2024 10:54
  • Last Edited
    Jun 18, 2025 08:10

Summary

Unleash your inner strength with the High Rep Strongman program, a dynamic 6-week journey designed for serious lifters looking to elevate their game. Committing just three days a week, you'll tackle a blend of high-rep barbell lifts, including deadlifts, squats, and clean and presses, all aimed at building explosive power and muscular endurance. This program is perfect for those with garage gym setups, combining essential strength training with functional movements to sculpt your physique. Get ready to push your limits and redefine what you thought was possible!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.8%
Quadriceps
11.3%
Triceps
10.4%
Lats
10.2%
Middle Delts
8.6%
Front Delts
7.7%
Glutes
6.9%
Biceps
6.5%
Abs
5.2%
Hamstrings
5%
Chest
5%
Lower Back
3.1%
Olympic
3.1%
Adductors
2.5%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
70%
85%
2
Deadlift (Barbell)
1
AMRAP
73%
3
Safety Bar Squat
3
3 reps
65%
4
Dumbbell Row
3
AMRAP
RPE 8
5
Pull-Up (Bodyweight)
1
50 reps
RPE 7
6
Hammer Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
70%
85%
2
Deadlift (Barbell)
1
AMRAP
73%
3
Safety Bar Squat
3
3 reps
65%
4
Dumbbell Row
3
AMRAP
RPE 8
5
Pull-Up (Bodyweight)
1
50 reps
RPE 7
6
Hammer Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
70%
85%
2
Deadlift (Barbell)
1
AMRAP
73%
3
Safety Bar Squat
3
3 reps
65%
4
Dumbbell Row
3
AMRAP
RPE 8
5
Pull-Up (Bodyweight)
1
50 reps
RPE 7
6
Hammer Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
70%
85%
2
Deadlift (Barbell)
1
AMRAP
73%
3
Safety Bar Squat
3
3 reps
65%
4
Dumbbell Row
3
AMRAP
RPE 8
5
Pull-Up (Bodyweight)
1
50 reps
RPE 7
6
Hammer Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
70%
85%
2
Deadlift (Barbell)
1
AMRAP
73%
3
Safety Bar Squat
3
3 reps
65%
4
Dumbbell Row
3
AMRAP
RPE 8
5
Pull-Up (Bodyweight)
1
50 reps
RPE 7
6
Hammer Curl
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
70%
85%
2
Deadlift (Barbell)
1
AMRAP
73%
3
Safety Bar Squat
3
3 reps
65%
4
Dumbbell Row
3
AMRAP
RPE 8
5
Pull-Up (Bodyweight)
1
50 reps
RPE 7
6
Hammer Curl
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1 reps
1 reps
70%
85%
2
Overhead Press (Barbell)
1
AMRAP
77%
3
Bench Press (Barbell)
1
1
1 reps
1 reps
60%
75%
4
Bench Press (Barbell)
1
AMRAP
67%
5
Overhead Press (Dumbbell)
4
AMRAP
RPE 8
6
Dip (Bodyweight)
3
AMRAP
RPE 6.5
7
Tricep Rope Push Down (Cable)
1
50 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1 reps
1 reps
70%
85%
2
Overhead Press (Barbell)
1
AMRAP
77%
3
Bench Press (Barbell)
1
1
1 reps
1 reps
60%
75%
4
Bench Press (Barbell)
1
AMRAP
73%
5
Overhead Press (Dumbbell)
4
AMRAP
RPE 8
6
Dip (Bodyweight)
3
AMRAP
RPE 6.5
7
Tricep Rope Push Down (Cable)
1
50 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1 reps
1 reps
70%
85%
2
Overhead Press (Barbell)
1
AMRAP
77%
3
Bench Press (Barbell)
1
1
1 reps
1 reps
60%
75%
4
Bench Press (Barbell)
1
AMRAP
73%
5
Overhead Press (Dumbbell)
4
AMRAP
RPE 8
6
Dip (Bodyweight)
3
AMRAP
RPE 6.5
7
Tricep Rope Push Down (Cable)
1
50 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1 reps
1 reps
70%
85%
2
Overhead Press (Barbell)
1
AMRAP
77%
3
Bench Press (Barbell)
1
1
1 reps
1 reps
60%
75%
4
Bench Press (Barbell)
1
AMRAP
73%
5
Overhead Press (Dumbbell)
4
AMRAP
RPE 8
6
Dip (Bodyweight)
3
AMRAP
RPE 6.5
7
Tricep Rope Push Down (Cable)
1
50 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1 reps
1 reps
70%
85%
2
Overhead Press (Barbell)
1
AMRAP
77%
3
Bench Press (Barbell)
1
1
1 reps
1 reps
60%
75%
4
Bench Press (Barbell)
1
AMRAP
73%
5
Overhead Press (Dumbbell)
4
AMRAP
RPE 8
6
Dip (Bodyweight)
3
AMRAP
RPE 6.5
7
Tricep Rope Push Down (Cable)
1
50 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1 reps
1 reps
70%
85%
2
Overhead Press (Barbell)
1
AMRAP
77%
3
Bench Press (Barbell)
1
1
1 reps
1 reps
60%
75%
4
Bench Press (Barbell)
1
AMRAP
73%
5
Overhead Press (Dumbbell)
4
AMRAP
RPE 8
6
Dip (Bodyweight)
3
AMRAP
RPE 6.5
7
Tricep Rope Push Down (Cable)
1
50 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1 reps
1 reps
70%
85%
2
High Bar Squat (Barbell)
1
AMRAP
73%
3
Clean and Press
2
3 reps
77%
4
Clean and Press
1
AMRAP
70%
5
Barbell Row
3
AMRAP
RPE 8
6
Shrug (Dumbbell)
4
20 reps
RPE 7
7
Lat Pulldown (Close Grip)
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1 reps
1 reps
70%
85%
2
High Bar Squat (Barbell)
1
AMRAP
73%
3
Clean and Press
2
3 reps
77%
4
Clean and Press
1
AMRAP
70%
5
Barbell Row
3
AMRAP
RPE 8
6
Shrug (Dumbbell)
4
20 reps
RPE 7
7
Lat Pulldown (Close Grip)
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1 reps
1 reps
70%
85%
2
High Bar Squat (Barbell)
1
AMRAP
73%
3
Clean and Press
2
3 reps
77%
4
Clean and Press
1
AMRAP
70%
5
Barbell Row
3
AMRAP
RPE 8
6
Shrug (Dumbbell)
4
20 reps
RPE 7
7
Lat Pulldown (Close Grip)
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1 reps
1 reps
70%
85%
2
High Bar Squat (Barbell)
1
AMRAP
73%
3
Clean and Press
2
3 reps
77%
4
Clean and Press
1
AMRAP
70%
5
Barbell Row
3
AMRAP
RPE 8
6
Shrug (Dumbbell)
4
20 reps
RPE 7
7
Lat Pulldown (Close Grip)
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1 reps
1 reps
70%
85%
2
High Bar Squat (Barbell)
1
AMRAP
73%
3
Clean and Press
2
3 reps
77%
4
Clean and Press
1
AMRAP
70%
5
Barbell Row
3
AMRAP
RPE 8
6
Shrug (Dumbbell)
4
20 reps
RPE 7
7
Lat Pulldown (Close Grip)
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1 reps
1 reps
70%
85%
2
High Bar Squat (Barbell)
1
AMRAP
73%
3
Clean and Press
2
3 reps
77%
4
Clean and Press
1
AMRAP
70%
5
Barbell Row
3
AMRAP
RPE 8
6
Shrug (Dumbbell)
4
20 reps
RPE 7
7
Lat Pulldown (Close Grip)
4
15 reps
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Reps
1 Reps
70%
85%
2
Deadlift (Barbell)
1 Set
AMRAP
73%
3
Safety Bar Squat
3 Sets
3 Reps
65%
4
Dumbbell Row
3 Sets
AMRAP
@8
5
Pull-Up (Bodyweight)
1 Set
50 Reps
@7
6
Hammer Curl
3 Sets
10 Reps
@6
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Reps
1 Reps
70%
85%
2
High Bar Squat (Barbell)
1 Set
AMRAP
73%
3
Clean and Press
2 Sets
3 Reps
77%
4
Clean and Press
1 Set
AMRAP
70%
5
Barbell Row
3 Sets
AMRAP
@8
6
Shrug (Dumbbell)
4 Sets
20 Reps
@7
7
Lat Pulldown (Close Grip)
4 Sets
15 Reps
@6
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Reps
1 Reps
70%
85%
2
Overhead Press (Barbell)
1 Set
AMRAP
77%
3
Bench Press (Barbell)
1 Set
1 Set
1 Reps
1 Reps
60%
75%
4
Bench Press (Barbell)
1 Set
AMRAP
67%
5
Overhead Press (Dumbbell)
4 Sets
AMRAP
@8
6
Dip (Bodyweight)
3 Sets
AMRAP
@6.5
7
Tricep Rope Push Down (Cable)
1 Set
50 Reps
@6