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5/3/1 for mee to theee

by Dylan E.

Program Description

Get strong as shit. Note: Do calves 2-3 times a week as you see fit Every cycle through add 5lbs to your OHP & BP. Add 10 to Squat & Deadlift I would also recommend hitting forearms at least once a week when you can

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 28, 2025 05:53
  • Last Edited
    May 07, 2025 05:58
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Zercher Squat (Barbell)
3
6 reps
RPE 7-8.5
3
Bench Press (Close Grip)
3
6-8 reps
RPE 6-8
4
Face Pull
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Zercher Squat (Barbell)
3
6 reps
RPE 7-8.5
3
Bench Press (Close Grip)
3
6-8 reps
RPE 6-8
4
Face Pull
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Zercher Squat (Barbell)
3
6 reps
RPE 7-8.5
3
Bench Press (Close Grip)
3
6-8 reps
RPE 6-8
4
Face Pull
3
8-12 reps
RPE 7
5
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
1 reps
85%
95%
2
Squat (Barbell)
1
2
1 reps
1 reps
85%
95%
3
Bench Press (Paused)
1
2
1 reps
1 reps
85%
95%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Press
3
8 reps
RPE 8
3
Seated Hamstring Curl
2
-
4
Decline Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
3
8 reps
RPE 8
3
Seated Hamstring Curl
2
-
4
Decline Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Leg Press
3
8 reps
RPE 8
3
Seated Hamstring Curl
2
-
4
Decline Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
60%
2
Zercher Squat (Barbell)
2
6 reps
RPE 6
3
Face Pull
2
8-12 reps
RPE 7
4
Bench Press (Paused)
2
5 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
65%
75%
85%
70%
2
Pendlay Row
3
6-8 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 7.5
4
Tricep Extension (Cable)
2
12 reps
RPE 8
5
Lat Prayer
3
8 reps
RPE 8
6
Bicep Curl (Cable)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
2
3 reps
3 reps
3 reps
3 reps
70%
80%
90%
75%
2
Pendlay Row
3
6-8 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 7.5
4
Tricep Extension (Cable)
2
12 reps
RPE 8
5
Lat Prayer
3
8 reps
RPE 8
6
Bicep Curl (Cable)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
2
5 reps
3 reps
1 reps
3 reps
75%
85%
95%
80%
2
Pendlay Row
3
6-8 reps
RPE 8.5
3
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 7.5
4
Tricep Extension (Cable)
2
12 reps
RPE 8
5
Lat Prayer
3
8 reps
RPE 8
6
Bicep Curl (Cable)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
55%
2
Deadlift (Paused)
2
6-8 reps
55%
3
Leg Extension
2
12 reps
RPE 7
4
T-Bar Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
65%
75%
85%
70%
2
Deadlift (Paused)
1
1
6-8 reps
6-8 reps
65%
70%
3
Leg Extension
2
12 reps
RPE 7
4
Spoto Press
2
6-8 reps
60%
5
T-Bar Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
3 reps
70%
80%
90%
75%
2
Deadlift (Paused)
1
1
6-8 reps
6-8 reps
65%
70%
3
Leg Extension
2
12 reps
RPE 7
4
Spoto Press
2
6-8 reps
60%
5
T-Bar Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
75%
85%
95%
80%
2
Deadlift (Paused)
1
1
6-8 reps
6-8 reps
65%
70%
3
Leg Extension
2
12 reps
RPE 7
4
Spoto Press
2
6-8 reps
60%
5
T-Bar Row
2
-
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Zercher Squat (Barbell)
3 Sets
6 Reps
@7-8.5
3
Bench Press (Close Grip)
3 Sets
6-8 Reps
@6-8
4
Face Pull
3 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8 Reps
@7.5
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
65%
75%
85%
70%
2
Pendlay Row
3 Sets
6-8 Reps
@8.5
3
Seated Overhead Press (Dumbbell)
2 Sets
8 Reps
@7.5
4
Tricep Extension (Cable)
2 Sets
12 Reps
@8
5
Lat Prayer
3 Sets
8 Reps
@8
6
Bicep Curl (Cable)
2 Sets
12 Reps
@7
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Leg Press
3 Sets
8 Reps
@8
3
Seated Hamstring Curl
2 Sets
-
4
Decline Crunch
2 Sets
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
65%
75%
85%
70%
2
Deadlift (Paused)
1 Set
1 Set
6-8 Reps
6-8 Reps
65%
70%
3
Leg Extension
2 Sets
12 Reps
@7
4
Spoto Press
2 Sets
6-8 Reps
60%
5
T-Bar Row
2 Sets
-