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BoostcampPNG

|5/3/1| x3

by Meow

Program Description

Bro getting strongk

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 01, 2025 04:12
  • Last Edited
    Jun 02, 2025 02:20
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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
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Row (Cable)
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Extension (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Row (Cable)
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Extension (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1 reps
1 reps
1 reps
75%
85%
95%
2
Seated Row (Cable)
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Extension (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Row (Cable)
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Extension (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Row (Cable)
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Extension (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1 reps
1 reps
1 reps
75%
85%
95%
2
Seated Row (Cable)
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Extension (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Seated Row (Cable)
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Extension (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Pull-Up (Weighted)
5
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
60%
4
Bicep Curl (Barbell)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Pull-Up (Weighted)
5
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
60%
4
Bicep Curl (Barbell)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1 reps
1 reps
1 reps
75%
85%
95%
2
Pull-Up (Weighted)
5
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
60%
4
Bicep Curl (Barbell)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Pull-Up (Weighted)
5
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
60%
4
Bicep Curl (Barbell)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Pull-Up (Weighted)
5
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
60%
4
Bicep Curl (Barbell)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1 reps
1 reps
1 reps
75%
85%
95%
2
Pull-Up (Weighted)
5
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
60%
4
Bicep Curl (Barbell)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Pull-Up (Weighted)
5
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
60%
4
Bicep Curl (Barbell)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 8.5
2
Foot Arch Flexing
4
25 reps
-
3
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 8.5
2
Stretching
1
10 mins
-
3
Foot Arch Flexing
6
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 8.5
2
Stretching
1
10 mins
-
3
Foot Arch Flexing
8
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 8.5
2
Stretching
1
10 mins
-
3
Foot Arch Flexing
10
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 8.5
2
Stretching
1
10 mins
-
3
Foot Arch Flexing
12
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 8.5
2
Stretching
1
10 mins
-
3
Foot Arch Flexing
14
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
RPE 10
2
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Lat Pulldown
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
1 reps
1 reps
1 reps
75%
85%
95%
2
Lat Pulldown
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Lat Pulldown
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
1 reps
1 reps
1 reps
75%
85%
95%
2
Lat Pulldown
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lat Pulldown
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Row (Cable)
5
10 reps
-
3
Platz Squat
3
10 reps
60%
4
Hamstring Curl
2
10-20 reps
-
5
Preacher Curl (Barbell)
2
10-15 reps
-
6
Shrug (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Row (Cable)
5
10 reps
-
3
Platz Squat
3
10 reps
60%
4
Hamstring Curl
2
10-20 reps
-
5
Preacher Curl (Barbell)
2
10-15 reps
-
6
Shrug (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1 reps
1 reps
1 reps
75%
85%
95%
2
Seated Row (Cable)
5
10 reps
-
3
Platz Squat
3
10 reps
60%
4
Hamstring Curl
2
10-20 reps
-
5
Preacher Curl (Barbell)
2
10-15 reps
-
6
Shrug (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Row (Cable)
5
10 reps
-
3
Platz Squat
3
10 reps
60%
4
Hamstring Curl
2
10-20 reps
-
5
Preacher Curl (Barbell)
2
10-15 reps
-
6
Shrug (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Row (Cable)
5
10 reps
-
3
Platz Squat
3
10 reps
60%
4
Hamstring Curl
2
10-20 reps
-
5
Preacher Curl (Barbell)
2
10-15 reps
-
6
Shrug (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1 reps
1 reps
1 reps
75%
85%
95%
2
Seated Row (Cable)
5
10 reps
-
3
Platz Squat
3
10 reps
60%
4
Hamstring Curl
2
10-20 reps
-
5
Preacher Curl (Barbell)
2
10-15 reps
-
6
Shrug (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Seated Row (Cable)
5
10 reps
-
3
Platz Squat
3
10 reps
60%
4
Hamstring Curl
2
10-20 reps
-
5
Preacher Curl (Barbell)
2
10-15 reps
-
6
Shrug (Barbell)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
3
RPE 10
2
Foot Arch Flexing
5
25 reps
-
3
Stretching
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
4
RPE 10
2
Stretching
1
10 mins
-
3
Foot Arch Flexing
7
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
RPE 10
2
Stretching
1
10 mins
-
3
Foot Arch Flexing
9
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
3
RPE 10
2
Stretching
1
10 mins
-
3
Foot Arch Flexing
11
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
4
RPE 10
2
Stretching
1
10 mins
-
3
Foot Arch Flexing
13
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
5
RPE 10
2
Stretching
1
10 mins
-
3
Foot Arch Flexing
15
25 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
100m Sprint
1
RPE 10
2
Stretching
1
-
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Row (Cable)
5 Sets
10 Reps
-
3
Incline Bench Press (Barbell)
5 Sets
10 Reps
50%
4
Decline Sit Up (Weighted)
2 Sets
10-20 Reps
-
5
Tricep Extension (Cable)
2 Sets
10-15 Reps
-
6
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
-
Day 2
1
Squat (Barbell)
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Pull-Up (Weighted)
5 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
4 Sets
10 Reps
60%
4
Bicep Curl (Barbell)
2 Sets
10-15 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
Day 4
1
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Lat Pulldown
5 Sets
10 Reps
-
3
Incline Bench Press (Barbell)
5 Sets
10 Reps
50%
4
Decline Sit Up (Weighted)
2 Sets
10-20 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
-
6
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
-
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Row (Cable)
5 Sets
10 Reps
-
3
Platz Squat
3 Sets
10 Reps
60%
4
Hamstring Curl
2 Sets
10-20 Reps
-
5
Preacher Curl (Barbell)
2 Sets
10-15 Reps
-
6
Shrug (Barbell)
2 Sets
10-15 Reps
-
Day 3
1
Run
1 Set
@8.5
2
Foot Arch Flexing
4 Sets
25 Reps
-
3
Stretching
1 Set
10 mins
-
Day 6
1
100m Sprint
3 Sets
@10
2
Foot Arch Flexing
5 Sets
25 Reps
-
3
Stretching
1 Set
10 mins
-