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5/3/1 main lifts + 2 set method for accessories

by Kaloyan K.

Program Description

Simply progress main lifts + build some muscle

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 27, 2025 07:46
  • Last Edited
    Dec 27, 2025 08:39
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.9%
Triceps
10.5%
Abs
9.8%
Front Delts
9.2%
Lats
8.6%
Glutes
8.3%
Hamstrings
8.3%
Quadriceps
8%
Biceps
6.2%
Middle Delts
5.5%
Chest
4.3%
Lower Back
2.8%
Adductors
2.5%
Rear Delts
1.8%
Forearms
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
85%
75%
65%
2
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
85%
75%
65%
3A
Dip (Weighted)
2
6-8 reps
-
3B
Chest Supported Row (Dumbbell)
2
8-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
4B
Chin-Up (Bodyweight)
2
AMRAP
-
5A
Tricep Extension (Cable)
1
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
90%
80%
70%
2
Pull-Up (Weighted)
1
1
1
3 reps
3 reps
3 reps
90%
80%
70%
3A
Dip (Weighted)
2
6-8 reps
-
3B
Chest Supported Row (Dumbbell)
2
8-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
4B
Chin-Up (Bodyweight)
2
AMRAP
-
5A
Tricep Extension (Cable)
1
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
95%
85%
75%
2
Pull-Up (Weighted)
1
1
1
1 reps
3 reps
5 reps
95%
85%
75%
3A
Dip (Weighted)
2
6-8 reps
-
3B
Chest Supported Row (Dumbbell)
2
8-10 reps
-
4A
Seated Shoulder Press (Dumbbell)
2
10-12 reps
-
4B
Chin-Up (Bodyweight)
2
AMRAP
-
5A
Tricep Extension (Cable)
1
8-12 reps
-
5B
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
85%
75%
65%
2
Good Morning
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4A
Shrug (Barbell)
2
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
5
Ab Wheel
3
10-15 reps
-
6
Hanging Oblique Knee Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
90%
80%
70%
2
Good Morning
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4A
Shrug (Barbell)
2
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
5
Ab Wheel
3
10-15 reps
-
6
Hanging Oblique Knee Raise
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
3 reps
5 reps
95%
85%
75%
2
Good Morning
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
4A
Shrug (Barbell)
2
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
2
10-15 reps
-
5
Ab Wheel
3
10-15 reps
-
6
Hanging Oblique Knee Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
85%
75%
65%
2
Bent Over Row (Barbell)
1
1
1
5 reps
5 reps
5 reps
85%
75%
65%
3A
Standing Behind Neck Shoulder Press (Barbell)
2
8-10 reps
-
3B
Pull-Up (Neutral Grip, Weighted)
2
8-10 reps
-
4A
Inverted Row
2
AMRAP
-
4B
Dip (Bodyweight)
2
8-12 reps
-
5A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5B
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
90%
80%
70%
2
Bent Over Row (Barbell)
1
1
1
3 reps
3 reps
3 reps
90%
80%
70%
3A
Standing Behind Neck Shoulder Press (Barbell)
2
8-10 reps
-
3B
Pull-Up (Neutral Grip, Weighted)
2
8-10 reps
-
4A
Inverted Row
2
AMRAP
-
4B
Dip (Bodyweight)
2
AMRAP
-
5A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5B
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1 reps
3 reps
5 reps
95%
85%
75%
2
Bent Over Row (Barbell)
1
1
1
5 reps
5 reps
5 reps
95%
85%
75%
3A
Standing Behind Neck Shoulder Press (Barbell)
2
8-10 reps
-
3B
Pull-Up (Neutral Grip, Weighted)
2
8-10 reps
-
4A
Inverted Row
2
AMRAP
-
4B
Dip (Bodyweight)
2
AMRAP
-
5A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5B
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
85%
75%
65%
2
Zercher Squat (Barbell)
3
6-8 reps
-
3
Lunge (Dumbbell)
2
10-12 reps
-
4A
Shrug (Dumbbell)
2
10-15 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Landmine Oblique Twist
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
90%
80%
70%
2
Zercher Squat (Barbell)
3
6-8 reps
-
3
Lunge (Dumbbell)
2
10-12 reps
-
4A
Shrug (Dumbbell)
2
10-15 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Landmine Oblique Twist
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1 reps
3 reps
5 reps
95%
85%
75%
2
Zercher Squat (Barbell)
3
6-8 reps
-
3
Lunge (Dumbbell)
2
10-12 reps
-
4A
Shrug (Dumbbell)
2
10-15 reps
-
4B
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Landmine Oblique Twist
3
8-12 reps
-
6
Knee Raise (Captain's Chair)
2
AMRAP
-
Week 1
1 / 3 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
85%
75%
65%
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
85%
75%
65%
3A
Dip (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3B
Chest Supported Row (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
4A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4B
Chin-Up (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
-
-
5A
Tricep Extension (Cable)
1 Set
8-12 Reps
-
5B
Hammer Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
85%
75%
65%
2
Good Morning
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
4A
Shrug (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
5
Ab Wheel
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
6
Hanging Oblique Knee Raise
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
85%
75%
65%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
85%
75%
65%
3A
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
3B
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
4A
Inverted Row
1 Set
1 Set
AMRAP
AMRAP
-
-
4B
Dip (Bodyweight)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5A
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5B
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
85%
75%
65%
2
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Lunge (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4A
Shrug (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
4B
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Landmine Oblique Twist
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Knee Raise (Captain's Chair)
1 Set
1 Set
AMRAP
AMRAP
-
-