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6 Week Strength Program (5 Day)

by Noah T.
4 athletes joined

Program Description

Increasing absolute strength in the shortest amount of time.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 14, 2024 02:23
  • Last Edited
    Jan 24, 2025 04:34
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
1C
Hyperextension
1
10 reps
RPE 6
2
Deadlift (Barbell)
4
3 reps
85%
3
Deficit Deadlift (Paused)
3
5 reps
50%
4
Barbell Row
3
5 reps
RPE 8
5
Reverse Hyperextension
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
1C
Hyperextension
1
10 reps
RPE 6
2
Deadlift (Barbell)
4
2 reps
90%
3
Deficit Deadlift (Paused)
3
5 reps
55%
4
Barbell Row
3
5 reps
RPE 8
5
Reverse Hyperextension
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
1C
Hyperextension
1
10 reps
RPE 6
2
Deadlift (Barbell)
4
1 reps
95%
3
Deficit Deadlift (Paused)
3
5 reps
60%
4
Barbell Row
3
5 reps
RPE 8
5
Reverse Hyperextension
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
1C
Hyperextension
1
10 reps
RPE 6
2
Deadlift (Barbell)
4
1 reps
97.5%
3
Deadlift (Barbell)
1
3 reps
75%
4
Deficit Deadlift (Paused)
3
3 reps
65%
5
Barbell Row
3
5 reps
RPE 8
6
Reverse Hyperextension
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
1C
Hyperextension
1
10 reps
RPE 6
2
Deadlift (Barbell)
3
1 reps
RPE 9.5
3
Deadlift (Barbell)
1
3 reps
75%
4
Deficit Deadlift (Paused)
2
2 reps
RPE 9
5
Barbell Row
3
5 reps
RPE 8
6
Reverse Hyperextension
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 6
1B
Hip Adductor (Machine)
2
15 reps
RPE 6
1C
Hyperextension
1
10 reps
RPE 6
2
Deadlift (Barbell)
3
1 reps
RPE 10
3
Deadlift (Barbell)
1
3 reps
80%
4
Deficit Deadlift (Paused)
2
2 reps
RPE 9
5
Barbell Row
3
5 reps
RPE 8
6
Reverse Hyperextension
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
3 reps
85%
3
Seated Pin Press
3
5 reps
RPE 8
4
Bicep Curl (Barbell)
3
8-10 reps
RPE 7.5
5
JM Press (Smith Machine)
2
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
2 reps
90%
3
Seated Pin Press
3
5 reps
RPE 8
4
Bicep Curl (Barbell)
3
8-10 reps
RPE 7.5
5
JM Press (Smith Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
1 reps
95%
3
Seated Pin Press
3
5 reps
RPE 8
4
Bicep Curl (Barbell)
3
8-10 reps
RPE 7.5
5
JM Press (Smith Machine)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
4
1 reps
97.5%
3
Overhead Press (Barbell)
1
3 reps
75%
4
Seated Pin Press
3
3 reps
RPE 8
5
Bicep Curl (Barbell)
2
6-8 reps
RPE 8
6
JM Press (Smith Machine)
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
3
1 reps
RPE 9.5
3
Overhead Press (Barbell)
1
3 reps
75%
4
Seated Pin Press
2
2 reps
RPE 9
5
Bicep Curl (Barbell)
2
6-8 reps
RPE 8
6
JM Press (Smith Machine)
2
3-5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
10 reps
RPE 6
2
Overhead Press (Barbell)
3
1 reps
RPE 10
3
Overhead Press (Barbell)
1
3 reps
80%
4
Seated Pin Press
2
2 reps
RPE 9
5
Bicep Curl (Barbell)
2
6 reps
RPE 8
6
JM Press (Smith Machine)
2
3-5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 7
1B
Hip Adductor (Machine)
2
15 reps
RPE 7
2
Leg Press
4
3 reps
85%
3
Single Leg Press
3
5 reps
RPE 8
4
Rear Delt Row
2
10 reps
RPE 8
5
Decline Sit Up (Weighted)
1
8-10 reps
RPE 9
6
Reverse Hyperextension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 7
1B
Hip Adductor (Machine)
2
15 reps
RPE 7
2
Leg Press
4
2 reps
90%
3
Single Leg Press
3
5 reps
RPE 8
4
Rear Delt Row
2
10 reps
RPE 7.5
5
Decline Sit Up (Weighted)
1
8-10 reps
RPE 9
6
Reverse Hyperextension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 7
1B
Hip Adductor (Machine)
2
15 reps
RPE 7
2
Leg Press
4
1 reps
95%
3
Single Leg Press
3
5 reps
RPE 8
4
Rear Delt Row
2
10 reps
RPE 8
5
Decline Sit Up (Weighted)
1
8-10 reps
RPE 9
6
Reverse Hyperextension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 7
1B
Hip Adductor (Machine)
2
15 reps
RPE 7
2
Leg Press
4
1 reps
97.5%
3
Leg Press
1
3 reps
75%
4
Single Leg Press
3
3 reps
RPE 8
5
Rear Delt Row
2
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 9
7
Reverse Hyperextension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 7
1B
Hip Adductor (Machine)
2
15 reps
RPE 7
2
Leg Press
3
1 reps
RPE 9.5
3
Leg Press
1
3 reps
75%
4
Single Leg Press
2
2 reps
RPE 9
5
Rear Delt Row
2
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 9
7
Reverse Hyperextension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
15 reps
RPE 7
1B
Hip Adductor (Machine)
2
15 reps
RPE 7
2
Leg Press
3
1 reps
RPE 10
3
Leg Press
1
3 reps
80%
4
Single Leg Press
2
2 reps
RPE 9
5
Rear Delt Row
2
6 reps
RPE 8
6
Decline Sit Up (Weighted)
1
8-10 reps
RPE 9
7
Reverse Hyperextension
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
1
10 reps
RPE 6
1B
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
2
Bench Press (Barbell)
4
3 reps
85%
3
Floor Press (Barbell)
3
5 reps
RPE 8
4
Hammer Curl
3
8-10 reps
RPE 7.5
5
Skull Crusher (Barbell)
2
8-10 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
1
10 reps
RPE 6
1B
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
2
Bench Press (Barbell)
4
2 reps
90%
3
Floor Press (Barbell)
3
5 reps
RPE 8
4
Hammer Curl
3
8-10 reps
RPE 7.5
5
Skull Crusher (Barbell)
2
8-10 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
1
10 reps
RPE 6
1B
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
2
Bench Press (Barbell)
4
1 reps
95%
3
Floor Press (Barbell)
3
5 reps
RPE 8
4
Hammer Curl
3
8-10 reps
RPE 7.5
5
Skull Crusher (Barbell)
2
8-10 reps
RPE 7.5
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
1
10 reps
RPE 6
1B
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
2
Bench Press (Barbell)
4
1 reps
97.5%
3
Bench Press (Barbell)
1
3 reps
75%
4
Floor Press (Barbell)
3
3 reps
RPE 8
5
Hammer Curl
2
6-8 reps
RPE 8
6
Skull Crusher (Barbell)
2
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
1
10 reps
RPE 6
1B
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
2
Bench Press (Barbell)
3
1 reps
RPE 9.5
3
Bench Press (Barbell)
1
3 reps
75%
4
Floor Press (Barbell)
2
2 reps
RPE 9
5
Hammer Curl
2
6-8 reps
RPE 8
6
Skull Crusher (Barbell)
2
6-8 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Face Pull
1
10 reps
RPE 6
1B
Single Arm Row (Dumbbell)
1
12 reps
RPE 6
2
Bench Press (Barbell)
3
1 reps
RPE 10
3
Bench Press (Barbell)
1
3 reps
80%
4
Floor Press (Barbell)
2
2 reps
RPE 9
5
Hammer Curl
2
6 reps
RPE 8
6
Skull Crusher (Barbell)
2
6 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Seated Row (Cable)
3
8-12 reps
RPE 7
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Sit Up
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Seated Row (Cable)
3
8-12 reps
RPE 7
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Sit Up
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Seated Row (Cable)
3
8-12 reps
RPE 7
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Sit Up
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Seated Row (Cable)
3
8-12 reps
RPE 7
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Sit Up
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Seated Row (Cable)
3
8-12 reps
RPE 7
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Sit Up
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
RPE 7
2
Seated Row (Cable)
3
8-12 reps
RPE 7
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 7
4
Leg Extension
3
10 reps
RPE 7
5
Sit Up
2
12 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1A
Hip Abductor (Machine)
2 Sets
15 Reps
@6
1B
Hip Adductor (Machine)
2 Sets
15 Reps
@6
1C
Hyperextension
1 Set
10 Reps
@6
2
Deadlift (Barbell)
4 Sets
3 Reps
85%
3
Deficit Deadlift (Paused)
3 Sets
5 Reps
50%
4
Barbell Row
3 Sets
5 Reps
@8
5
Reverse Hyperextension
3 Sets
15-20 Reps
@7
Day 2
1
Face Pull
1 Set
10 Reps
@6
2
Overhead Press (Barbell)
4 Sets
3 Reps
85%
3
Seated Pin Press
3 Sets
5 Reps
@8
4
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@7.5
5
JM Press (Smith Machine)
2 Sets
6-8 Reps
@8
Day 3
1A
Hip Abductor (Machine)
2 Sets
15 Reps
@7
1B
Hip Adductor (Machine)
2 Sets
15 Reps
@7
2
Leg Press
4 Sets
3 Reps
85%
3
Single Leg Press
3 Sets
5 Reps
@8
4
Rear Delt Row
2 Sets
10 Reps
@8
5
Decline Sit Up (Weighted)
1 Set
8-10 Reps
@9
6
Reverse Hyperextension
3 Sets
15-20 Reps
@7
Day 4
1A
Face Pull
1 Set
10 Reps
@6
1B
Single Arm Row (Dumbbell)
1 Set
12 Reps
@6
2
Bench Press (Barbell)
4 Sets
3 Reps
85%
3
Floor Press (Barbell)
3 Sets
5 Reps
@8
4
Hammer Curl
3 Sets
8-10 Reps
@7.5
5
Skull Crusher (Barbell)
2 Sets
8-10 Reps
@7.5
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7.5
Day 5
1
Leg Curl
3 Sets
10 Reps
@7
2
Seated Row (Cable)
3 Sets
8-12 Reps
@7
3
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Sit Up
2 Sets
12 Reps
@7