logo
BoostcampPNG

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
    Jun 18, 2025 10:24

Summary

Unlock your strength potential with "5/3/1 for mee to theee," a focused 4-week program designed for dedicated lifters. Training four days a week, you'll engage in compound lifts like the Overhead Press and Bench Press, alongside accessory movements to enhance muscle growth and power. Each session is meticulously structured to progressively challenge you, ensuring consistent gains in strength and endurance. Perfect for those ready to elevate their training and achieve tangible results in just a month!
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
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
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
-