logo
BoostcampPNG

Simple 5/3/1 Powerbuilding

by Micah M.
1 athletes joined

Program Description

A program designed to improve strength and size predictably using compound lifts followed by accessory and isolation movements for reliable gains.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 01, 2024 05:31
  • Last Edited
    Apr 29, 2025 12:37

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.1%
Front Delts
10.1%
Quadriceps
10.1%
Glutes
10.1%
Hamstrings
10.1%
Biceps
7.3%
Middle Delts
5%
Chest
5%
Upper Back
5%
Calves
5%
Lats
4.5%
Abs
4.4%
Lower Back
4.1%
Forearms
3%
Adductors
0.9%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
1
4
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Seated Row (Cable)
1
2
1
12 reps
12 reps
12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Standing Calf Raise
1
2
1
12 reps
12 reps
12 reps
RPE 7-8
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
1
4
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Seated Row (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 7-8
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
1
4
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Seated Row (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Standing Calf Raise
1
2
1
8 reps
8 reps
8 reps
RPE 7-8
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian Deadlift (Barbell)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Standing Calf Raise
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Barbell)
1
4
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Tricep Extension (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 7-8
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Barbell)
1
4
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Tricep Extension (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7-8
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Barbell)
1
4
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Tricep Extension (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7-8
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Barbell)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Incline Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Tricep Extension (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Front Squat (Barbell)
1
4
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Lat Pulldown
1
2
1
12 reps
12 reps
12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Standing Calf Raise
1
2
1
12 reps
12 reps
12 reps
RPE 7-8
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Front Squat (Barbell)
1
4
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Lat Pulldown
1
2
1
10 reps
10 reps
10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 7-8
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Front Squat (Barbell)
1
4
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Lat Pulldown
1
2
1
8 reps
8 reps
8 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Standing Calf Raise
1
2
1
8 reps
8 reps
8 reps
RPE 7-8
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Front Squat (Barbell)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Standing Calf Raise
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Dumbbell)
1
4
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Skull Crusher (Barbell)
1
2
1
12 reps
12 reps
12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Preacher Curl (EZ Bar)
1
2
1
12 reps
12 reps
12 reps
RPE 7-8
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Overhead Press (Dumbbell)
1
4
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Preacher Curl (EZ Bar)
1
2
1
10 reps
10 reps
10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Skull Crusher (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7-8
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Seated Overhead Press (Dumbbell)
1
4
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Preacher Curl (EZ Bar)
1
2
1
8 reps
8 reps
8 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Skull Crusher (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7-8
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Seated Overhead Press (Dumbbell)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Skull Crusher (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Week 1
1 / 4 Weeks
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Barbell)
1 Set
4 Sets
10 Reps
10 Reps
@7-8
@8-9
3
Incline Curl (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7-8
@8-9
@9-10
4
Tricep Extension (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7-8
@8-9
@9-10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Front Squat (Barbell)
1 Set
4 Sets
10 Reps
10 Reps
@7-8
@8-9
3
Lat Pulldown
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7-8
@8-9
@9-10
4
Standing Calf Raise
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7-8
@8-9
@9-10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Overhead Press (Dumbbell)
1 Set
4 Sets
10 Reps
10 Reps
@7-8
@8-9
3
Skull Crusher (Barbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7-8
@8-9
@9-10
4
Preacher Curl (EZ Bar)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7-8
@8-9
@9-10
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
1 Set
4 Sets
10 Reps
10 Reps
@7-8
@8-9
3
Seated Row (Cable)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7-8
@8-9
@9-10
4
Standing Calf Raise
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7-8
@8-9
@9-10