5/3/1 main lifts + 2 set method for accessories
Simple strength
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 5 reps | 85% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 65% | ||
| 2 | Pull-Up (Weighted) | 1 | 5 reps | 85% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 65% | ||
| Superset | ||||
| 3A | Dip (Weighted) | 2 | 6–8 reps | — |
| 3B | Chest Supported Row (Dumbbell) | 2 | 8–10 reps | — |
| Superset | ||||
| 4A | Seated Shoulder Press (Dumbbell) | 2 | 10–12 reps | — |
| 4B | Chin-Up (Bodyweight) | 2 | AMRAP | — |
| Superset | ||||
| 5A | Tricep Extension (Cable) | 1 | 8–12 reps | — |
| 5B | Hammer Curl (Dumbbell) | 2 | 8–12 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | 85% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 65% | ||
| 2 | Good Morning | 3 | 6–8 reps | — |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 8–10 reps | — |
| Superset | ||||
| 4A | Shrug (Barbell) | 2 | 8–12 reps | — |
| 4B | Rear Delt Fly (Dumbbell) | 2 | 10–15 reps | — |
| 5 | Ab Wheel | 3 | 10–15 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 5 reps | 85% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 65% | ||
| 2 | Bent Over Row (Barbell) | 1 | 5 reps | 85% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 65% | ||
| Superset | ||||
| 3A | Standing Behind Neck Shoulder Press (Barbell) | 2 | 8–10 reps | — |
| 3B | Pull-Up (Neutral Grip, Weighted) | 2 | 8–10 reps | — |
| Superset | ||||
| 4A | Inverted Row | 2 | AMRAP | — |
| 4B | Dip (Bodyweight) | 2 | 8–12 reps | — |
| Superset | ||||
| 5A | Reverse Bicep Curl (EZ Bar) | 2 | 8–12 reps | — |
| 5B | Tricep Rope Push Down (Cable) | 2 | 8–12 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 1 | 5 reps | 85% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 65% | ||
| 2 | Zercher Squat (Barbell) | 3 | 6–8 reps | — |
| 3 | Lunge (Dumbbell) | 2 | 10–12 reps | — |
| Superset | ||||
| 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 | — |
Weeks 2–3 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, 5/3/1 main lifts + 2 set method for accessories is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 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 80 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.
5/3/1 main lifts + 2 set method for accessories is structured around 4 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 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5/3/1 main lifts + 2 set method for accessories 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.
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