5/3/1 Linear Progression

by Ous Sama

Program Description

Growth Break The 1rm

Program Overview

Level
Novice, Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Feb 17, 2025 09:11
Last Edited
Jun 18, 2025 10:33

Summary

Unlock your strength potential with the 5/3/1 Linear Progression program, designed for dedicated lifters looking to make serious gains in just three weeks. This six-day-a-week regimen focuses on core lifts like the bench press, squat, and deadlift, employing a proven method that emphasizes gradual intensity increases. Each session includes targeted accessory work to enhance muscle development and improve overall performance. Get ready to push your limits and achieve new personal bests!

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Squat (Barbell)

5 reps

65%

75%

85%

Squat (Paused)

6 reps

75%

Day 1

Squat (Barbell)

3 reps

90%

Squat (Paused)

5 reps

75%

Day 1

Squat (Barbell)

2 reps

95%

Squat (Paused)

3 reps

85%

Day 2

Bench Press (Barbell)

5 reps

3 reps

75%

85%

90%

Bench Press (Paused)

5 reps

70%

Day 2

Bench Press (Barbell)

3 reps

90%

Bench Press (Paused)

5 reps

80%

Day 2

Bench Press (Barbell)

2 reps

95%

Bench Press (Paused)

3 reps

85%

Day 3

Deadlift (Barbell)

5 reps

65%

75%

85%

Deadlift (Deficit)

6 reps

70%

Day 3

Deadlift (Barbell)

3 reps

90%

Deadlift (Paused)

5 reps

80%

Day 3

Deadlift (Barbell)

2 reps

95%

Deadlift (Paused)

3 reps

85%

Day 4

Deadlift (Paused)

5 reps

75%

Pendlay Row

8 reps

70%

Day 4

Squat (Barbell)

5 reps

80%

Romanian Deadlift (Barbell)

6 reps

75%

Bulgarian Split Squat (Dumbbell)

8 reps

RPE 8

Leg Extension

15 reps

RPE 8

Hip Adductor (Machine)

12 reps

RPE 8

Hip Abductor (Machine)

12 reps

RPE 8

Reverse Pec Deck

15 reps

RPE 8

Hanging Toes To Bar

12 reps

Day 4

Squat (Barbell)

5 reps

80%

Tempo Squat (Barbell)

3 reps

80%

Day 5

Squat (Barbell)

5 reps

75%

Front Squat (Barbell)

6 reps

70%

Day 5

Squat (Barbell)

5 reps

75%

Front Squat (Barbell)

5 reps

75%

Day 5

Larsen Press (Barbell)

5 reps

80%

Tempo Bench Press

3 reps

85%

Day 6

Bench Press (Close Grip)

5 reps

75%

Overhead Press (Barbell)

6 reps

70%

Day 6

Tempo Bench Press

3 reps

80%

Shoulder Press (Machine)

12 reps

RPE 8

Incline Chest Press (Machine)

RPE 8

Lateral Raise (Machine)

8-12 reps

RPE 8

Tricep Rope Push Down (Cable)

8-12 reps

RPE 8

Skull Crusher (Barbell)

12 reps

RPE 8

Day 6

Deadlift (Deficit)

5 reps

80%

Pendlay Row

8 reps

75%

Day 4

Deadlift (Paused)

5 Sets

5 Reps

75%

Pendlay Row

3 Sets

8 Reps

70%

Day 5

Squat (Barbell)

5 Sets

5 Reps

75%

Front Squat (Barbell)

3 Sets

6 Reps

70%

Day 1

Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Squat (Paused)

3 Sets

6 Reps

75%

Day 2

Bench Press (Barbell)

1 Set

5 Reps

3 Reps

75%

85%

90%

Bench Press (Paused)

3 Sets

5 Reps

70%

Day 3

Deadlift (Barbell)

1 Set

5 Reps

65%

75%

85%

Deadlift (Deficit)

3 Sets

6 Reps

70%

Day 6

Bench Press (Close Grip)

5 Sets

5 Reps

75%

Overhead Press (Barbell)

3 Sets

6 Reps

70%