5/3/1 For Bodybuilding (1)

by Dusty D.

Program Description

Started with 85% Training Max. Will add 5 - 10lbs to the max each cycle depending on strength progression. "The main movement stays the same and keeps strength in the program. This allows you to progress from week to week and actually get stronger, something lacking in about 99% of non-assisted bodybuilders' routines. When you push the assistance in the program below, keep the reps on the final set to just the bare minimum or just slightly over. For conditioning, I highly recommend 30-40 minutes of walking every day. Yes, walking. If you're asking why something so non-strenuous: if physique goals are your only concern, do not let the conditioning take away from your recovery." https://www.jimwendler.com/blogs/jimwendler-com/101075206-5-3-1-and-bodybuilding

Program Overview

Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting, Powerbuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Oct 02, 2025 09:22
Last Edited
Oct 09, 2025 08:57

Muscle Engagement

Front

Back

MuscleSet

Triceps

14.9%

Hamstrings

13%

Chest

11.3%

Front Delts

10.6%

Quadriceps

9.7%

Abs

8.8%

Middle Delts

Glutes

Upper Back

4.8%

Lats

4.8%

Biceps

3.2%

Lower Back

2.6%

Adductors

1.8%

Forearms

0.5%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Overhead Press (Barbell)

5 reps

40%

50%

60%

70%

80%

90%

Seated Military Press (Barbell)

10-12 reps

RPE 8

Chin-Up (Bodyweight)

AMRAP

Push Up

AMRAP

RPE 8

Meadows Curl

8-10 reps

RPE 8

Day 1

Overhead Press (Barbell)

5 reps

3 reps

40%

50%

60%

70%

75%

85%

95%

Seated Military Press (Barbell)

10-12 reps

RPE 8

Chin-Up (Bodyweight)

AMRAP

Push Up

AMRAP

RPE 8

Meadows Curl

8-10 reps

RPE 8

Day 1

Overhead Press (Barbell)

5 reps

3 reps

1 reps

40%

50%

60%

70%

80%

90%

100%

Seated Military Press (Barbell)

10-12 reps

RPE 8

Chin-Up (Bodyweight)

AMRAP

Push Up

AMRAP

RPE 8

Meadows Curl

8-10 reps

RPE 8

Day 2

Squat (Barbell)

5 reps

40%

50%

60%

70%

80%

90%

Cyclist Squat

12-15 reps

RPE 8

Lying Leg Curl

12-15 reps

RPE 8

Leg Extension

10-12 reps

RPE 8

Ab Wheel

10-12 reps

RPE 8

Day 2

Squat (Barbell)

5 reps

3 reps

40%

50%

60%

70%

75%

85%

95%

Cyclist Squat

12-15 reps

RPE 8

Lying Leg Curl

12-15 reps

RPE 8

Leg Extension

10-12 reps

RPE 8

Ab Wheel

10-12 reps

RPE 8

Day 2

Squat (Barbell)

5 reps

3 reps

1 reps

40%

50%

60%

70%

80%

90%

100%

Cyclist Squat

12-15 reps

RPE 8

Lying Leg Curl

12-15 reps

RPE 8

Leg Extension

10-12 reps

RPE 8

Ab Wheel

10-12 reps

RPE 8

Day 3

Bench Press (Barbell)

5 reps

40%

50%

60%

70%

80%

90%

Inverted Row

AMRAP

Dip (Bodyweight)

AMRAP

Chest Fly (Dumbbell)

10-12 reps

RPE 8

Tricep Pushdown (Cable)

18-20 reps

RPE 8

Day 3

Bench Press (Barbell)

5 reps

3 reps

40%

50%

60%

70%

75%

85%

95%

Inverted Row

AMRAP

Dip (Bodyweight)

AMRAP

Chest Fly (Dumbbell)

10-12 reps

RPE 8

Tricep Pushdown (Cable)

18-20 reps

RPE 8

Day 3

Bench Press (Barbell)

5 reps

3 reps

1 reps

40%

50%

60%

70%

80%

90%

100%

Inverted Row

AMRAP

Dip (Bodyweight)

AMRAP

Chest Fly (Dumbbell)

10-12 reps

RPE 8

Tricep Pushdown (Cable)

18-20 reps

RPE 8

Day 4

Stiff Leg Deadlift

5 reps

40%

50%

60%

70%

80%

90%

Leg Extension

15-20 reps

Leg Curl

12-15 reps

Hanging Knee Raise

AMRAP

Home Gym Back Extension

AMRAP

Day 4

Stiff Leg Deadlift

5 reps

3 reps

40%

50%

60%

70%

75%

85%

95%

Leg Extension

15-20 reps

Leg Curl

12-15 reps

Hanging Knee Raise

AMRAP

Home Gym Back Extension

AMRAP

Day 4

Stiff Leg Deadlift

5 reps

3 reps

1 reps

40%

50%

60%

70%

80%

90%

100%

Leg Extension

15-20 reps

Leg Curl

12-15 reps

Hanging Knee Raise

AMRAP

Home Gym Back Extension

AMRAP

Day 1

Overhead Press (Barbell)

1 Set

5 Reps

40%

50%

60%

70%

80%

90%

Seated Military Press (Barbell)

4 Sets

10-12 Reps

Chin-Up (Bodyweight)

4 Sets

AMRAP

Push Up

4 Sets

AMRAP

Meadows Curl

4 Sets

8-10 Reps

Day 2

Squat (Barbell)

1 Set

5 Reps

40%

50%

60%

70%

80%

90%

Cyclist Squat

5 Sets

12-15 Reps

Lying Leg Curl

5 Sets

12-15 Reps

Leg Extension

4 Sets

10-12 Reps

Ab Wheel

4 Sets

10-12 Reps

Day 3

Bench Press (Barbell)

1 Set

5 Reps

40%

50%

60%

70%

80%

90%

Inverted Row

4 Sets

AMRAP

Dip (Bodyweight)

4 Sets

AMRAP

Chest Fly (Dumbbell)

4 Sets

10-12 Reps

Tricep Pushdown (Cable)

5 Sets

18-20 Reps

Day 4

Stiff Leg Deadlift

1 Set

5 Reps

40%

50%

60%

70%

80%

90%

Leg Extension

4 Sets

15-20 Reps

Leg Curl

4 Sets

12-15 Reps

Hanging Knee Raise

4 Sets

AMRAP

Home Gym Back Extension

4 Sets

AMRAP