5/3/1 Grip Powerbuilt | Workout Programs | Boostcamp App |

5/3/1 Grip Powerbuilt

by Sergio A.

3 athletes joined

Program Description

Powerbuilding with a focus on grip strength using 5/3/1 as the main means of progression

Program Overview

Level

Intermediate, Novice

Goal

Powerbuilding

Equipment

Garage Gym

Program Length

4 weeks

Time Per Workout

70 minutes

Created

May 31, 2024 03:17

Last Edited

Jun 27, 2024 08:56

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Day 2

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Fubar Deadlift

3 Sets

4 Reps

75%

3

Dumbbell Row

4 Sets

5-12 Reps

@9

4

Bicep Curl (EZ Bar)

4 Sets

6-12 Reps

@9

5

Thomas inch Dumbbell lift + 15 sec hold

3 Sets

6 Reps

@10

6

2” Wrench

3 Sets

15-60 secs

@10

Day 5

1

Overhead Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Overhead Press (Barbell)

5 Sets

6 Reps

75%

3

Incline Bench Press (Barbell)

3 Sets

6-15 Reps

@9.5

4

JM Press

3 Sets

6-12 Reps

@9.5

5

Hilt Pickups

3 Sets

6 Reps

20%

6

Block Pinch Holds

3 Sets

10-30 mins

30%

Day 4

1

2 3/8” Axle Deadlift

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

2 3/8” Axle Deadlift Hold

3 Sets

10-30 secs

@10

3

Pull-Up (Bodyweight)

3 Sets

5-12 Reps

@8.5

4

Pendlay Row

4 Sets

6-10 Reps

@9

5

Hammer Curl

4 Sets

6-12 Reps

@9.5

6

2” Rotating Dumbbell + 15 sec hold

3 Sets

6 Reps

@10

7

2 3/8” Wrench holds

3 Sets

10-30 secs

20%

Day 1

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Bench Press (Barbell)

4 Sets

6 Reps

75%

3

Seated OHP

4 Sets

6 Reps

@9.5

4

French Press

3 Sets

8-12 Reps

@9.5

5

Hub Lift

3 Sets

15-45 secs

@10

6

Coin Pinch

3 Sets

15-45 secs

@10

Day 3

1

Bench Press (Close Grip)

1 Set

3 Sets

3 Reps

6 Reps

85%

75%

2

Dip (Weighted)

3 Sets

5-8 Reps

@9.5

3

Seated Shoulder Press (Dumbbell)

4 Sets

5-12 Reps

@9.5

4

Tricep Pushdown (Cable)

3 Sets

10-15 Reps

@10

5

COC Gripper

1 Set

3 Sets

-1 Reps

6-15 Reps

30%

20%

Day 6

1

Axle Deadlift

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Axle Deadlift

3 Sets

4 Reps

75%

3

Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

4

Squat (Barbell)

3 Sets

5 Reps

70%

5

Chin-Up (Weighted)

3 Sets

6 Reps

@10

6

Dinnie Stone Lifts

1 Set

2 Sets

1 Reps

6 Reps

95%

60%

7

Bicep Curl (Dumbbell)

4 Sets

6-12 Reps

@10

8

Thumb blaster DB hold

3 Sets

15-45 mins

30%