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BoostcampPNG

|5/3/1| x3

by Meow
1 athletes joined

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 18, 2025 10:28

Summary

Unlock your strength potential with the |5/3/1| x3 program, a comprehensive 7-week training plan designed for serious lifters. This six-day-a-week regimen focuses on progressive overload, combining heavy compound lifts like the bench press, squat, and overhead press with accessory work to target all major muscle groups. Tailored for those ready to elevate their performance, each session challenges you to push your limits while building muscle and strength. Get ready to transform your physique and crush your goals!
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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
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
-