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BoostcampPNG

Basic 5/3/1 + FBW

by Pan Jan
6 athletes joined

Program Description

Strength + muscle

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 10, 2025 12:21
  • Last Edited
    Jul 11, 2025 09:05

Summary

Unlock your strength potential with the Basic 5/3/1 + FBW program, a focused 4-week journey designed for serious lifters. This program combines the proven 5/3/1 strength training method with full-body workouts, ensuring balanced muscle development and increased power. Commit to four days a week of targeted exercises, including barbell squats, bench presses, and dynamic supersets that challenge every muscle group. Perfect for those with a garage gym setup, this plan will elevate your training and help you achieve your fitness goals. Get ready to lift heavy and feel the gains!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
5 reps
85%
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Chest Fly (Dumbbell)
2
8-12 reps
-
5A
Reverse Bicep Curl (Dumbbell)
2
12-20 reps
-
5B
Straight Arm Pulldown
2
10-15 reps
-
6A
Single Arm Rear Delt Cable Fly
2
10-15 reps
-
6B
Wood Chop
2
10-15 reps
-
7
Leg Curl
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
3 reps
90%
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Chest Fly (Dumbbell)
2
8-12 reps
-
5A
Reverse Bicep Curl (Dumbbell)
2
12-20 reps
-
5B
Straight Arm Pulldown
2
10-15 reps
-
6A
Single Arm Rear Delt Cable Fly
2
10-15 reps
-
6B
Wood Chop
2
10-15 reps
-
7
Leg Curl
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
1 reps
90%
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Chest Fly (Dumbbell)
2
8-12 reps
-
5A
Reverse Bicep Curl (Dumbbell)
2
12-20 reps
-
5B
Straight Arm Pulldown
2
10-15 reps
-
6A
Single Arm Rear Delt Cable Fly
2
10-15 reps
-
6B
Wood Chop
2
10-15 reps
-
7
Leg Curl
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
3A
Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Chest Fly (Dumbbell)
2
8-12 reps
-
4A
Reverse Bicep Curl (Dumbbell)
2
12-20 reps
-
4B
Straight Arm Pulldown
2
10-15 reps
-
5A
Single Arm Rear Delt Cable Fly
2
10-15 reps
-
5B
Wood Chop
2
10-15 reps
-
6
Leg Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
5 reps
85%
3A
Romanian Deadlift (Barbell)
2
6-10 reps
-
3B
Barbell Row
2
6-10 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4B
Single Arm Shoulder Press
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5B
Front Raise
2
10-15 reps
-
6A
Hammer Curl (Dumbbell)
3
8-12 reps
-
6B
Wrist Curls
2
12-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
3 reps
90%
3A
Romanian Deadlift (Barbell)
2
6-10 reps
-
3B
Barbell Row
2
6-10 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4B
Single Arm Shoulder Press
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5B
Front Raise
2
10-15 reps
-
6A
Hammer Curl (Dumbbell)
3
8-12 reps
-
6B
Wrist Curls
2
12-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
1 reps
95%
3A
Romanian Deadlift (Barbell)
2
6-10 reps
-
3B
Barbell Row
2
6-10 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4B
Single Arm Shoulder Press
2
8-12 reps
-
5A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5B
Front Raise
2
10-15 reps
-
6A
Hammer Curl (Dumbbell)
3
8-12 reps
-
6B
Wrist Curls
2
12-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Barbell Row
2
6-10 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Single Arm Shoulder Press
2
8-12 reps
-
4A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
4B
Front Raise
2
10-15 reps
-
5A
Hammer Curl (Dumbbell)
3
8-12 reps
-
5B
Wrist Curls
2
12-20 reps
-
6
Russian Twist (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
5 reps
85%
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Chest Fly (Dumbbell)
2
8-12 reps
-
5A
Reverse Bicep Curl (Dumbbell)
2
12-20 reps
-
5B
Straight Arm Pulldown
2
10-15 reps
-
6A
Single Arm Rear Delt Cable Fly
2
10-15 reps
-
6B
Wood Chop
2
10-15 reps
-
7
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
3 reps
90%
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Chest Fly (Dumbbell)
2
8-12 reps
-
5A
Reverse Bicep Curl (Dumbbell)
2
12-20 reps
-
5B
Straight Arm Pulldown
2
10-15 reps
-
6A
Single Arm Rear Delt Cable Fly
2
10-15 reps
-
6B
Wood Chop
2
10-15 reps
-
7
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
80%
2
Deadlift (Barbell)
1
1 reps
95%
3A
Preacher Curl (Dumbbell)
3
8-12 reps
-
3B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
4A
Lateral Raise (Dumbbell)
2
10-15 reps
-
4B
Chest Fly (Dumbbell)
2
8-12 reps
-
5A
Reverse Bicep Curl (Dumbbell)
2
12-20 reps
-
5B
Straight Arm Pulldown
2
10-15 reps
-
6A
Single Arm Rear Delt Cable Fly
2
10-15 reps
-
6B
Wood Chop
2
10-15 reps
-
7
Leg Extension
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Preacher Curl (Dumbbell)
3
8-12 reps
-
2B
Single Arm Overhead Tricep Extension
2
10-15 reps
-
3A
Lateral Raise (Dumbbell)
2
10-15 reps
-
3B
Chest Fly (Dumbbell)
2
8-12 reps
-
4A
Reverse Bicep Curl (Dumbbell)
2
12-20 reps
-
4B
Straight Arm Pulldown
2
10-15 reps
-
5A
Single Arm Rear Delt Cable Fly
2
10-15 reps
-
5B
Wood Chop
2
10-15 reps
-
6
Leg Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Overhead Press (Barbell)
1
5 reps
85%
3A
Romanian Deadlift (Barbell)
2
6-10 reps
-
3B
Barbell Row
2
6-10 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4B
Larsen Press (Barbell)
2
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5B
Front Raise
2
10-15 reps
-
6A
Hammer Curl (Dumbbell)
3
8-12 reps
-
6B
Wrist Curls
2
12-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Overhead Press (Barbell)
1
3 reps
90%
3A
Romanian Deadlift (Barbell)
2
6-10 reps
-
3B
Barbell Row
2
6-10 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4B
Larsen Press (Barbell)
2
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5B
Front Raise
2
10-15 reps
-
6A
Hammer Curl (Dumbbell)
3
8-12 reps
-
6B
Wrist Curls
2
12-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Overhead Press (Barbell)
1
1 reps
95%
3A
Romanian Deadlift (Barbell)
2
6-10 reps
-
3B
Barbell Row
2
6-10 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4B
Larsen Press (Barbell)
2
6-10 reps
-
5A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5B
Front Raise
2
10-15 reps
-
6A
Hammer Curl (Dumbbell)
3
8-12 reps
-
6B
Wrist Curls
2
12-20 reps
-
7
Russian Twist (Dumbbell)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Romanian Deadlift (Barbell)
2
6-10 reps
-
2B
Barbell Row
2
6-10 reps
-
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Larsen Press (Barbell)
2
6-10 reps
-
4A
Overhead Tricep Extension (Cable)
2
10-15 reps
-
4B
Front Raise
2
10-15 reps
-
5A
Hammer Curl (Dumbbell)
3
8-12 reps
-
5B
Wrist Curls
2
12-20 reps
-
6
Russian Twist (Dumbbell)
2
15-20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
5 Reps
85%
3A
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
3B
Single Arm Overhead Tricep Extension
2 Sets
10-15 Reps
-
4A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
4B
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
-
5A
Reverse Bicep Curl (Dumbbell)
2 Sets
12-20 Reps
-
5B
Straight Arm Pulldown
2 Sets
10-15 Reps
-
6A
Single Arm Rear Delt Cable Fly
2 Sets
10-15 Reps
-
6B
Wood Chop
2 Sets
10-15 Reps
-
7
Leg Curl
2 Sets
10-15 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
5 Reps
85%
3A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
3B
Barbell Row
2 Sets
6-10 Reps
-
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
4B
Single Arm Shoulder Press
2 Sets
8-12 Reps
-
5A
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
-
5B
Front Raise
2 Sets
10-15 Reps
-
6A
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
6B
Wrist Curls
2 Sets
12-20 Reps
-
7
Russian Twist (Dumbbell)
2 Sets
15-20 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)
1 Set
5 Reps
85%
3A
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
3B
Single Arm Overhead Tricep Extension
2 Sets
10-15 Reps
-
4A
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
4B
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
-
5A
Reverse Bicep Curl (Dumbbell)
2 Sets
12-20 Reps
-
5B
Straight Arm Pulldown
2 Sets
10-15 Reps
-
6A
Single Arm Rear Delt Cable Fly
2 Sets
10-15 Reps
-
6B
Wood Chop
2 Sets
10-15 Reps
-
7
Leg Extension
3 Sets
10-15 Reps
-
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Overhead Press (Barbell)
1 Set
5 Reps
85%
3A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
-
3B
Barbell Row
2 Sets
6-10 Reps
-
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
4B
Larsen Press (Barbell)
2 Sets
6-10 Reps
-
5A
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
-
5B
Front Raise
2 Sets
10-15 Reps
-
6A
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
6B
Wrist Curls
2 Sets
12-20 Reps
-
7
Russian Twist (Dumbbell)
2 Sets
15-20 Reps
-