The Min-Max Program _ 5/3/1
Maximize Your Gains While Minimizing Your Time with 5/3/1
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 2 | Bench Press (Barbell) | 1 | AMRAP | 85% |
| 3 | Pec Deck (Machine) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 4 | Incline DB Y-Raise | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 5 | Pull-Up (Weighted) | 1 | 6–8 reps | @8 |
| 1 | 6–8 reps | @9 | ||
| 6 | Seated Row (Machine) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 7 | Preacher Curl (EZ Bar) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 8 | Bench Press (Close Grip) | 2 | 6–8 reps | @10 |
| 9 | Lying Leg Raise | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Leg Curl | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 2 | Squat (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 3 | Squat (Barbell) | 1 | AMRAP | 85% |
| 4 | Lunge (Dumbbell) | 1 | 6–8 reps | @10 |
| 5 | Leg Extension | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 6 | Hip Abductor (Machine) | 1 | 6–8 reps | @10 |
| 7 | Calf Raise (Leg Press) | 2 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 2 | Chest Supported Row (Machine) | 1 | 8–10 reps | @8 |
| 1 | 8–10 reps | @9 | ||
| 3 | Machine Shrug | 1 | 6–8 reps | @9 |
| 4 | Bench Press (Smith Machine) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 5 | Lateral Raise (Dumbbell) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 6 | 1-Arm Reverse Pec Deck | 1 | 8–10 reps | @10 |
| 7 | Abs Crunch (Machine) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Sumo Deadlift (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 2 | Sumo Deadlift (Barbell) | 1 | AMRAP | 85% |
| 3 | Leg Extension | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 4 | Hip Thrust (Barbell) | 1 | 6–8 reps | @8 |
| 1 | 6–8 reps | @9 | ||
| 5 | Leg Press | 1 | 6–8 reps | @9 |
| 6 | Calf Raise (Leg Press) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bayesian Cable Curl | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 2 | Overhead Tricep Extension (Cable) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 3 | Hammer Curl (Dumbbell) | 1 | 8–10 reps | @10 |
| 4 | Cable Triceps Kickback | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 5 | Wrist Curl (Dumbbell) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 6 | Wrist Extension (Dumbbell) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 7 | Alternating Dumbbell Curl | 1 | 6–8 reps | @10 |
| 8 | Lateral Raise (Dumbbell) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 9 | Dead Hang | 2 | AMRAP | @10 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, The Min-Max Program _ 5/3/1 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
The Min-Max Program _ 5/3/1 is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Min-Max Program _ 5/3/1 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
