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BoostcampPNG

5/3/1 BigBody

by Jesse D.
12 athletes joined

Program Description

My take on the original 5/3/1 however it will not be boring, with more volume added!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 03, 2024 05:07
  • Last Edited
    Sep 27, 2024 12:47
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
5+ reps
85%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 9
5
Lu Raise
4
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
3+ reps
90%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 9
5
Lu Raise
4
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
1+ reps
95%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 9
5
Lu Raise
4
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
40%
50%
2
Bench Press (Barbell)
1
5+ reps
60%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 9
5
Lu Raise
4
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
5+ reps
85%
3
Dumbbell Row
4
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 9
6
Back Extension
3
10-30 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
3+ reps
90%
3
Dumbbell Row
4
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 9
6
Back Extension
3
10-30 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
1+ reps
95%
3
Dumbbell Row
4
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 9
6
Back Extension
3
10-30 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
40%
50%
2
Deadlift (Barbell)
1
5+ reps
60%
3
Dumbbell Row
4
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 9
6
Back Extension
3
10-30 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Overhead Press (Barbell)
1
5+ reps
85%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Pec Deck (Machine)
4
8-12 reps
RPE 9
5
Lu Raise
4
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Overhead Press (Barbell)
1
3+ reps
90%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Pec Deck (Machine)
4
8-12 reps
RPE 9
5
Lu Raise
4
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Overhead Press (Barbell)
1
1+ reps
95%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Pec Deck (Machine)
4
8-12 reps
RPE 9
5
Lu Raise
4
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
40%
50%
2
Overhead Press (Barbell)
1
5+ reps
60%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Pec Deck (Machine)
4
8-12 reps
RPE 9
5
Lu Raise
4
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
5+ reps
85%
3
Dumbbell Row
4
8-12 reps
RPE 9
4
Leg Extension
4
10-15 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 9
6
Back Extension
3
10-30 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
3+ reps
90%
3
Dumbbell Row
4
8-12 reps
RPE 9
4
Leg Extension
4
10-15 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 9
6
Back Extension
3
10-30 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
1+ reps
95%
3
Dumbbell Row
4
8-12 reps
RPE 9
4
Leg Extension
4
10-15 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 9
6
Back Extension
3
10-30 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
40%
50%
2
Squat (Barbell)
1
5+ reps
60%
3
Dumbbell Row
4
8-12 reps
RPE 9
4
Leg Extension
4
10-15 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 9
6
Back Extension
3
10-30 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
5+ Reps
85%
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
4
Standing Behind Neck Shoulder Press (Barbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@9
@9
5
Lu Raise
4 Sets
8-12 Reps
@9
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Hammer Curl
3 Sets
8-12 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)
1 Set
5+ Reps
85%
3
Dumbbell Row
4 Sets
8-12 Reps
@9
4
Leg Curl
4 Sets
8-12 Reps
@9
5
Lat Pulldown
4 Sets
8-12 Reps
@9
6
Back Extension
3 Sets
10-30 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@9
8
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
9
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Overhead Press (Barbell)
1 Set
5+ Reps
85%
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
4
Pec Deck (Machine)
4 Sets
8-12 Reps
@9
5
Lu Raise
4 Sets
8-12 Reps
@9
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Hammer Curl
3 Sets
8-12 Reps
@9
Day 4
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
5+ Reps
85%
3
Dumbbell Row
4 Sets
8-12 Reps
@9
4
Leg Extension
4 Sets
10-15 Reps
@9
5
Lat Pulldown
4 Sets
8-12 Reps
@9
6
Back Extension
3 Sets
10-30 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@9
8
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
9
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9