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BoostcampPNG

Basic 5/3/1 + FBW

by Pan Jan
8 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
    Aug 10, 2025 02:50

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!
Muscle Engagement
Front
Back
MuscleSet
Biceps
10.4%
Triceps
9.9%
Quadriceps
9.9%
Front Delts
9.4%
Abs
7.9%
Hamstrings
7.4%
Glutes
7.4%
Middle Delts
7.1%
Forearms
6.8%
Chest
5.9%
Upper Back
4.8%
Lats
4.8%
Rear Delts
4.7%
Lower Back
2.9%
Adductors
0.8%
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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
Single Arm Shoulder Press
2
8-12 reps
-
4A
Barbell Row
3
6-10 reps
-
4B
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5A
Seated Front Raise
2
10-15 reps
-
5B
Bulgarian Split Squat (Dumbbell)
3
8-12 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 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
-
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
Single Arm Shoulder Press
2 Sets
8-12 Reps
-
4A
Barbell Row
3 Sets
6-10 Reps
-
4B
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
-
5A
Seated Front Raise
2 Sets
10-15 Reps
-
5B
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 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
-