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5/3/1 for athletes

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7 athletes joined

Program Description

Hybrid powerlifting/athlete training

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 19, 2024 02:46
  • Last Edited
    Jun 18, 2025 11:48

Summary

Unlock your athletic potential with the 5/3/1 for Athletes program, a focused 4-week training regimen designed for serious lifters. Committing just three days a week, you'll engage in a blend of foundational strength movements and explosive exercises, including barbell squats, power cleans, and dynamic bodyweight drills. Each session is strategically crafted to enhance your strength, power, and overall athletic performance. Get ready to push your limits and elevate your game!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Box Jump
5
5 reps
-
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Power Clean
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4A
Leg Curl
3
8-10 reps
-
4B
Leg Extension
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5 reps
-
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Power Clean
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4A
Leg Curl
3
8-10 reps
-
4B
Leg Extension
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5 reps
-
2
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Power Clean
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4A
Leg Curl
3
8-10 reps
-
4B
Leg Extension
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
5
5 reps
-
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Power Clean
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
4A
Leg Curl
3
8-10 reps
RPE 6.5
4B
Leg Extension
3
8-10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
5 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
5 reps
-
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
5 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4
Dip (Bodyweight)
3
8-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
5
5 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
4
Dip (Bodyweight)
3
8-10 reps
RPE 6.5
5
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5 reps
-
2
T-Bar Row
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Lat Pulldown
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Hammer Curl
3
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Face Pull
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5 reps
-
2
T-Bar Row
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Lat Pulldown
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Hammer Curl
3
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Face Pull
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5 reps
-
2
T-Bar Row
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Lat Pulldown
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Hammer Curl
3
8-10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Face Pull
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
5 reps
-
2
T-Bar Row
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Lat Pulldown
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
4
Hammer Curl
3
8-10 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 6.5
6
Face Pull
3
8-10 reps
RPE 6.5
Week 1
1 / 4 Weeks
Day 1
1
Box Jump
5 Sets
5 Reps
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Power Clean
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
4A
Leg Curl
3 Sets
8-10 Reps
-
4B
Leg Extension
3 Sets
8-10 Reps
-
Day 2
1
Push Up
5 Sets
5 Reps
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
4
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
5 Sets
5 Reps
-
2
T-Bar Row
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
4
Hammer Curl
3 Sets
8-10 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@8
6
Face Pull
3 Sets
8-10 Reps
@8