logo
BoostcampPNG

5/3/1 Powerbuilder

by Braden Manning

Program Description

Get big and strong with 5/3/1

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 17, 2025 05:35
  • Last Edited
    Dec 21, 2025 04:36
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Quadriceps
9.9%
Front Delts
9.9%
Abs
9.4%
Biceps
8.9%
Glutes
7.9%
Hamstrings
7.9%
Chest
6.9%
Middle Delts
4.9%
Lats
3.9%
Upper Back
3.9%
Forearms
3.9%
Calves
3.9%
Lower Back
2.5%
Adductors
1.5%
Rear Delts
1%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Barbell Row
2
6-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
6
Concentration Curl
2
6-12 reps
RPE 10
7
Abs Crunch (Weighted)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Barbell Row
2
6-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
6
Concentration Curl
2
6-12 reps
RPE 10
7
Abs Crunch (Weighted)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Barbell Row
2
6-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
6
Concentration Curl
2
6-12 reps
RPE 10
7
Abs Crunch (Weighted)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Lat Pulldown
2
6-12 reps
RPE 7
3
Barbell Row
2
6-12 reps
RPE 7
4
Bicep Curl (Barbell)
2
6-12 reps
RPE 7
5
Concentration Curl
2
6-12 reps
RPE 7
6
Abs Crunch (Weighted)
2
6-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Paused)
1
AMRAP
85%
3
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Skull Crusher (Barbell)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
5 reps
5 reps
70%
80%
2
Bench Press (Paused)
1
AMRAP
90%
3
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Skull Crusher (Barbell)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
5 reps
5 reps
75%
85%
2
Bench Press (Paused)
1
AMRAP
95%
3
Incline Bench Press (Barbell)
2
6-12 reps
RPE 10
4
Pec Deck (Machine)
2
6-12 reps
RPE 10
5
Skull Crusher (Barbell)
2
6-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
60%
2
Incline Bench Press (Barbell)
2
6-12 reps
RPE 7
3
Pec Deck (Machine)
2
6-12 reps
RPE 7
4
Skull Crusher (Barbell)
2
6-12 reps
RPE 7
5
Tricep Pushdown (Cable)
2
6-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Leg Extension
2
6-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
5
Straight Leg Calf Raise
2
6-12 reps
RPE 10
6
Seated Calf Raise
2
6-12 reps
RPE 10
7
Knee Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Leg Extension
2
6-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
5
Straight Leg Calf Raise
2
6-12 reps
RPE 10
6
Seated Calf Raise
2
6-12 reps
RPE 10
7
Knee Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Leg Extension
2
6-12 reps
RPE 10
4
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 10
5
Straight Leg Calf Raise
2
6-12 reps
RPE 10
6
Seated Calf Raise
2
6-12 reps
RPE 10
7
Knee Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Leg Extension
2
6-12 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 7
4
Straight Leg Calf Raise
2
6-12 reps
RPE 7
5
Seated Calf Raise
2
6-12 reps
RPE 7
6
Knee Raise (Captain's Chair)
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Lateral Raise (Cable)
2
6-12 reps
RPE 10
4
Bicep Curl (Cable)
2
6-12 reps
RPE 10
5
Tricep Extension (Machine)
2
6-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Wrist Roller
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
70%
80%
2
Overhead Press (Barbell)
1
AMRAP
90%
3
Lateral Raise (Cable)
2
6-12 reps
RPE 10
4
Bicep Curl (Cable)
2
6-12 reps
RPE 10
5
Tricep Extension (Machine)
2
6-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Wrist Roller
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
75%
85%
2
Overhead Press (Barbell)
1
AMRAP
95%
3
Lateral Raise (Cable)
2
6-12 reps
RPE 10
4
Bicep Curl (Cable)
2
6-12 reps
RPE 10
5
Tricep Extension (Machine)
2
6-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
6-12 reps
RPE 10
7
Wrist Roller
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
60%
2
Lateral Raise (Cable)
2
6-12 reps
RPE 7
3
Bicep Curl (Cable)
2
6-12 reps
RPE 7
4
Tricep Extension (Machine)
2
6-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
6-12 reps
RPE 7
6
Wrist Roller
2
6-12 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Barbell Row
2 Sets
6-12 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
6-12 Reps
@10
6
Concentration Curl
2 Sets
6-12 Reps
@10
7
Abs Crunch (Weighted)
2 Sets
6-12 Reps
@10
Day 2
1
Bench Press (Paused)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Paused)
1 Set
AMRAP
85%
3
Incline Bench Press (Barbell)
2 Sets
6-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
6-12 Reps
@10
5
Skull Crusher (Barbell)
2 Sets
6-12 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
6-12 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Leg Extension
2 Sets
6-12 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
6-12 Reps
@10
5
Straight Leg Calf Raise
2 Sets
6-12 Reps
@10
6
Seated Calf Raise
2 Sets
6-12 Reps
@10
7
Knee Raise (Captain's Chair)
2 Sets
AMRAP
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Overhead Press (Barbell)
1 Set
AMRAP
85%
3
Lateral Raise (Cable)
2 Sets
6-12 Reps
@10
4
Bicep Curl (Cable)
2 Sets
6-12 Reps
@10
5
Tricep Extension (Machine)
2 Sets
6-12 Reps
@10
6
Hammer Curl (Dumbbell)
2 Sets
6-12 Reps
@10
7
Wrist Roller
2 Sets
6-12 Reps
@10