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Tsatsouline x5 - Power to the People

by mery

Program Description

Pavel Tsatsouline believed in low volume, high intensity, high frequency. greasing the groove refers to practicing a lift frequently without pushing the muscle to failure. This helps improve motor patterns and builds neurological adaptations to make you stronger without fatiguing the muscles excessively. Pavel also encouraged proper form, tightness, technique, maximal force with zero wasted movement. Bent Press is a difficult movement. create full body tension and perfect the movement with low RPE.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    20 minutes
  • Created
    Jan 21, 2025 08:31
  • Last Edited
    Jan 21, 2025 08:43
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Press
1
3-5 reps
RPE 6
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Press
1
3-5 reps
RPE 7
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Press
2
3-5 reps
RPE 8
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Press
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Press
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Press
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Press
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Press
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Press
1
3-5 reps
RPE 6
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Press
1
3-5 reps
RPE 7
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Press
2
3-5 reps
RPE 8
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Press
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Press
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Press
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Press
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Press
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Press
1
3-5 reps
RPE 6
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Press
1
3-5 reps
RPE 7
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Press
2
3-5 reps
RPE 8
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Press
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Press
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Press
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Press
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Press
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Press
1
3-5 reps
RPE 6
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Press
1
3-5 reps
RPE 7
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Press
1
3-5 reps
RPE 8
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Press
1
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Press
1
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Press
1
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Press
1
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Press
1
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Press
1
3-5 reps
RPE 6
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Press
1
3-5 reps
RPE 7
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Press
2
3-5 reps
RPE 8
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Press
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Press
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Press
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Press
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Press
2
3-5 reps
RPE 9
2
Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 9
RPE 9.5
Week 1
1 / 8 Weeks
Day 1
1
Bent Press
1 Set
3-5 Reps
@6
2
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
@9
@9.5
Day 2
1
Bent Press
1 Set
3-5 Reps
@6
2
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
@9
@9.5
Day 3
1
Bent Press
1 Set
3-5 Reps
@6
2
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
@9
@9.5
Day 4
1
Bent Press
1 Set
3-5 Reps
@6
2
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
@9
@9.5
Day 5
1
Bent Press
1 Set
3-5 Reps
@6
2
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
@9
@9.5