5/3/1

by Ryan F.

1 athletes joined

Program Description

It’s 5/3/1 and weighted chin ups cause I like em

Program Overview

Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
May 05, 2024 05:59
Last Edited
Nov 24, 2024 09:14

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

13.7%

Glutes

13.5%

Hamstrings

11.5%

Triceps

8.2%

Front Delts

8.2%

Lats

8%

Upper Back

7.9%

Middle Delts

6.8%

Chest

6.8%

Abs

4.8%

Lower Back

4.1%

Biceps

2.9%

Adductors

2.7%

Abductors

0.7%

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BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

1

2

5 reps

5 reps

77%

72%

2

Overhead Press (Barbell)

4

8 reps

-

3

Pull-Up (Bodyweight)

4

5 reps

-

4

Pull Through (Cable)

3

12 reps

-

Day 1

1

Squat (Barbell)

1

2

3 reps

5 reps

81%

74%

2

Overhead Press (Barbell)

4

9 reps

-

3

Pull-Up (Bodyweight)

4

6 reps

-

4

Pull Through (Cable)

3

13 reps

-

Day 1

1

Squat (Barbell)

1

2

1 reps

5 reps

86%

77%

2

Overhead Press (Barbell)

4

10 reps

-

3

Pull-Up (Bodyweight)

4

7 reps

-

4

Pull Through (Cable)

3

14 reps

-

Day 1

1

Squat (Barbell)

3

5 reps

70%

Day 2

1

Bench Press (Barbell)

1

2

5 reps

5 reps

77%

72%

2

Squat (Barbell)

4

3 reps

75%

3

Chest Supported Row (Dumbbell)

3

8 reps

-

Day 2

1

Bench Press (Barbell)

1

2

3 reps

5 reps

81%

74%

2

Squat (Barbell)

4

3 reps

77%

3

Chest Supported Row (Dumbbell)

3

9 reps

-

Day 2

1

Bench Press (Barbell)

1

2

1 reps

5 reps

86%

77%

2

Squat (Barbell)

4

3 reps

80%

3

Chest Supported Row (Dumbbell)

3

10 reps

-

Day 2

1

Bench Press (Barbell)

3

5 reps

70%

Day 3

1

Deadlift (Barbell)

1

2

5 reps

5 reps

77%

72%

2

Legs Up Bench Press (Barbell)

4

8 reps

RPE 7

3

Leg Press

4

10 reps

-

Day 3

1

Deadlift (Barbell)

1

2

5 reps

5 reps

81%

74%

2

Legs Up Bench Press (Barbell)

4

9 reps

RPE 7

3

Leg Press

4

11 reps

-

Day 3

1

Deadlift (Barbell)

1

2

1 reps

5 reps

87%

77%

2

Legs Up Bench Press (Barbell)

4

10 reps

RPE 7

3

Leg Press

4

12 reps

-

Day 3

1

Deadlift (Barbell)

3

5 reps

70%

Day 4

1

Overhead Press (Barbell)

1

2

5 reps

5 reps

77%

72%

2

Pull-Up (Neutral Grip, Weighted)

1

2

5 reps

5 reps

77%

72%

3

Romanian Deadlift (Barbell)

4

10 reps

-

Day 4

1

Overhead Press (Barbell)

1

2

3 reps

5 reps

81%

74%

2

Pull-Up (Neutral Grip, Weighted)

1

2

3 reps

5 reps

81%

73%

3

Romanian Deadlift (Barbell)

4

11 reps

-

Day 4

1

Overhead Press (Barbell)

1

2

1 reps

5 reps

86%

77%

2

Pull-Up (Neutral Grip, Weighted)

1

2

1 reps

5 reps

86%

77%

3

Romanian Deadlift (Barbell)

4

12 reps

-

Day 4

1

Overhead Press (Barbell)

3

5 reps

70%

Day 1

1

Squat (Barbell)

1 Set

2 Sets

5 Reps

5 Reps

77%

72%

2

Overhead Press (Barbell)

4 Sets

8 Reps

-

3

Pull-Up (Bodyweight)

4 Sets

5 Reps

-

4

Pull Through (Cable)

3 Sets

12 Reps

-

Day 3

1

Deadlift (Barbell)

1 Set

2 Sets

5 Reps

5 Reps

77%

72%

2

Legs Up Bench Press (Barbell)

4 Sets

8 Reps

@7

3

Leg Press

4 Sets

10 Reps

-

Day 2

1

Bench Press (Barbell)

1 Set

2 Sets

5 Reps

5 Reps

77%

72%

2

Squat (Barbell)

4 Sets

3 Reps

75%

3

Chest Supported Row (Dumbbell)

3 Sets

8 Reps

-

Day 4

1

Overhead Press (Barbell)

1 Set

2 Sets

5 Reps

5 Reps

77%

72%

2

Pull-Up (Neutral Grip, Weighted)

1 Set

2 Sets

5 Reps

5 Reps

77%

72%

3

Romanian Deadlift (Barbell)

4 Sets

10 Reps

-