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5/3/1 + Deload (Quad + Arms Focus)

by Duncan Smith
3 athletes joined

Program Description

5/3/1 Main lift with a few bodybuilding assistance movements. Built in deload.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 08, 2025 03:06
  • Last Edited
    Oct 12, 2025 12:07

Summary

Unlock your strength potential with the 5/3/1 + Deload program, designed specifically for quad and arm development over a focused 4-week cycle. This program incorporates four training days each week, utilizing compound lifts like the Military Press and Deadlift to build foundational strength, complemented by targeted accessory work for your chest and back. Each session is strategically structured to maximize gains while allowing for recovery, ensuring you stay strong and injury-free. Equip your garage gym and get ready to elevate your training!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14%
Quadriceps
13.3%
Lats
12.6%
Chest
10.5%
Hamstrings
9.1%
Triceps
8.4%
Glutes
7.7%
Front Delts
7.7%
Biceps
6.3%
Abs
4.9%
Middle Delts
2.8%
Lower Back
1.4%
Adductors
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Chest Press (Machine)
3
8-12 reps
-
3
Single Arm Iso Row
3
8-12 reps
-
4
Underhand Lat Pulldown
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Chest Press (Machine)
3
8-12 reps
-
3
Single Arm Iso Row
3
8-12 reps
-
4
Underhand Lat Pulldown
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Chest Press (Machine)
3
8-12 reps
-
3
Single Arm Iso Row
3
8-12 reps
-
4
Underhand Lat Pulldown
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Chest Press (Machine)
3
8-12 reps
-
3
Single Arm Iso Row
3
8-12 reps
-
4
Underhand Lat Pulldown
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Pendulum Squat
3
8-12 reps
-
3
Decline Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Pendulum Squat
3
8-12 reps
-
3
Decline Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Pendulum Squat
3
8-12 reps
-
3
Decline Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Pendulum Squat
3
8-12 reps
-
3
Decline Crunch (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
3
Chin-Up (Assisted)
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
3
Chin-Up (Assisted)
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
3
Chin-Up (Assisted)
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
3
Chin-Up (Assisted)
3
8-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Curl
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Leg Curl
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Leg Curl
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Leg Curl
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Chest Press (Machine)
3 Sets
8-12 Reps
-
3
Single Arm Iso Row
3 Sets
8-12 Reps
-
4
Underhand Lat Pulldown
3 Sets
10-15 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Pendulum Squat
3 Sets
8-12 Reps
-
3
Decline Crunch (Weighted)
3 Sets
10-15 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Close Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
3
Chin-Up (Assisted)
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
10-15 Reps
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Leg Curl
3 Sets
10-15 Reps
-
3
Leg Extension
3 Sets
10-15 Reps
-