5/3/1 Beginner with Accessories

by Monica D.

24 athletes joined

5.0

(1 rating)

Program Description

Strength training using 531 method On the main compound lifts, do amrap with the prescribed rep count as the minimum for the top set, I.e. 5+ on top set for week 1 etc. For reps on accessories at RPE - add weight ascending to a top set, I.e. 12 @100, 10 @120, 8 @140 etc.

Program Overview

Level
Beginner, Novice
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Apr 13, 2024 07:33
Last Edited
Jun 18, 2025 09:28

Summary

Unlock your strength potential with the 5/3/1 Beginner with Accessories program! Over four weeks, you'll train four days a week, focusing on foundational lifts like the bench press and deadlift while incorporating accessory movements to enhance muscle growth and stability. This program is designed to build your strength progressively, making it perfect for newcomers eager to establish a solid lifting routine. Get ready to challenge yourself and see real results!

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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

WEEK 4

Day 1

Bench Press (Barbell)

5 reps

65%

75%

85%

Incline Bench Press (Dumbbell)

12 reps

10 reps

8 reps

RPE 6

Single Arm Tricep Extension (Cable)

12 reps

10 reps

8 reps

RPE 6

Dip (Assisted)

12 reps

10 reps

8 reps

RPE 6

Day 1

Bench Press (Barbell)

3 reps

5 reps

70%

80%

90%

70%

Incline Bench Press (Dumbbell)

12 reps

10 reps

8 reps

RPE 7

Single Arm Tricep Extension (Cable)

12 reps

10 reps

8 reps

RPE 7

Dip (Assisted)

12 reps

10 reps

8 reps

RPE 7

Day 1

Bench Press (Barbell)

5 reps

3 reps

1 reps

5 reps

75%

85%

95%

70%

Incline Bench Press (Dumbbell)

12 reps

10 reps

8 reps

RPE 8

Single Arm Tricep Extension (Cable)

12 reps

10 reps

8 reps

RPE 8

Dip (Assisted)

12 reps

10 reps

8 reps

RPE 8

Day 1

Bench Press (Barbell)

8 reps

50%

Incline Bench Press (Dumbbell)

8 reps

RPE 6

Single Arm Tricep Extension (Cable)

8 reps

RPE 6

Dip (Assisted)

8 reps

RPE 6

Day 2

Deadlift (Barbell)

5 reps

65%

75%

85%

Hamstring Curl

12 reps

10 reps

8 reps

RPE 6

Romanian Deadlift (Barbell)

5 reps

65%

75%

85%

Back Extension

12 reps

10 reps

8 reps

RPE 6

Day 2

Squat (Barbell)

3 reps

5 reps

70%

80%

90%

70%

Hack Squat

12 reps

10 reps

8 reps

RPE 7

Bulgarian Split Squat (Dumbbell)

12 reps

10 reps

8 reps

RPE 7

Leg Extension

12 reps

10 reps

8 reps

RPE 7

Day 2

Squat (Barbell)

5 reps

3 reps

1 reps

5 reps

75%

85%

95%

70%

Hack Squat

12 reps

10 reps

8 reps

RPE 8

Bulgarian Split Squat (Dumbbell)

12 reps

10 reps

8 reps

RPE 8

Leg Extension

12 reps

10 reps

8 reps

RPE 8

Day 2

Squat (Barbell)

8 reps

50%

Hack Squat

8 reps

RPE 6

Bulgarian Split Squat (Dumbbell)

8 reps

RPE 6

Leg Extension

8 reps

RPE 6

Day 3

Bench Press (Paused)

5 reps

RPE 6

Underhand Lat Pulldown

12 reps

10 reps

8 reps

RPE 6

Wide Grip Lat Pulldown

12 reps

10 reps

8 reps

RPE 6

High Row

12 reps

10 reps

8 reps

RPE 6

Barbell Row

12 reps

10 reps

8 reps

RPE 6

Day 3

Bench Press (Paused)

5 reps

RPE 7

Underhand Lat Pulldown

12 reps

10 reps

8 reps

RPE 7

Wide Grip Lat Pulldown

12 reps

10 reps

8 reps

RPE 7

High Row

12 reps

10 reps

8 reps

RPE 7

Barbell Row

12 reps

10 reps

8 reps

RPE 7

Day 3

Bench Press (Paused)

5 reps

RPE 8

Underhand Lat Pulldown

12 reps

10 reps

8 reps

RPE 8

Wide Grip Lat Pulldown

12 reps

10 reps

8 reps

RPE 8

High Row

12 reps

10 reps

8 reps

RPE 8

Barbell Row

12 reps

10 reps

8 reps

RPE 8

Day 3

Bench Press (Paused)

5 reps

RPE 6

Underhand Lat Pulldown

8 reps

RPE 6

Wide Grip Lat Pulldown

8 reps

RPE 6

High Row

8 reps

RPE 6

Barbell Row

8 reps

RPE 6

Day 4

Squat (Barbell)

5 reps

65%

75%

85%

Hack Squat

12 reps

10 reps

8 reps

RPE 6

Bulgarian Split Squat (Dumbbell)

12 reps

10 reps

8 reps

RPE 6

Leg Extension

12 reps

10 reps

8 reps

RPE 6

Day 4

Deadlift (Barbell)

3 reps

5 reps

70%

80%

90%

70%

Hamstring Curl

12 reps

10 reps

8 reps

RPE 7

Romanian Deadlift (Barbell)

5 reps

70%

80%

90%

Back Extension

12 reps

10 reps

8 reps

RPE 7

Day 4

Deadlift (Barbell)

5 reps

3 reps

1 reps

5 reps

75%

85%

95%

70%

Hamstring Curl

12 reps

10 reps

8 reps

RPE 8

Romanian Deadlift (Barbell)

5 reps

75%

85%

95%

70%

Back Extension

12 reps

10 reps

8 reps

RPE 8

Day 4

Deadlift (Barbell)

8 reps

50%

Hamstring Curl

8 reps

RPE 6

Romanian Deadlift (Barbell)

8 reps

50%

Back Extension

8 reps

RPE 6

Day 1

Bench Press (Barbell)

3 Sets

1 Set

5 Reps

65%

75%

85%

Incline Bench Press (Dumbbell)

1 Set

12 Reps

10 Reps

8 Reps

Single Arm Tricep Extension (Cable)

1 Set

12 Reps

10 Reps

8 Reps

Dip (Assisted)

1 Set

12 Reps

10 Reps

8 Reps

Day 2

Deadlift (Barbell)

2 Sets

1 Set

5 Reps

65%

75%

85%

Hamstring Curl

1 Set

12 Reps

10 Reps

8 Reps

Romanian Deadlift (Barbell)

2 Sets

1 Set

5 Reps

65%

75%

85%

Back Extension

1 Set

12 Reps

10 Reps

8 Reps

Day 3

Bench Press (Paused)

4 Sets

5 Reps

Underhand Lat Pulldown

1 Set

12 Reps

10 Reps

8 Reps

Wide Grip Lat Pulldown

1 Set

12 Reps

10 Reps

8 Reps

High Row

1 Set

12 Reps

10 Reps

8 Reps

Barbell Row

1 Set

12 Reps

10 Reps

8 Reps

Day 4

Squat (Barbell)

3 Sets

1 Set

5 Reps

65%

75%

85%

Hack Squat

1 Set

12 Reps

10 Reps

8 Reps

Bulgarian Split Squat (Dumbbell)

1 Set

12 Reps

10 Reps

8 Reps

Leg Extension

1 Set

12 Reps

10 Reps

8 Reps