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High Rep Strongman

by Mitch H.
4 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
    Sep 07, 2024 02:26
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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
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