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5/3/1 Grip Powerbuilt

by Sergio A.
7 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 18, 2025 12:43

Summary

Unleash your strength with the 5/3/1 Grip Powerbuilt program, designed for those ready to elevate their lifting game over four intense weeks. Committing to six days a week, you'll focus on foundational movements like deadlifts and overhead presses while incorporating specialized grip exercises to enhance your overall power and control. This program is perfect for lifters looking to build muscle and improve their performance in a garage gym setting. Get ready to push your limits and achieve new personal bests!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
4
6 reps
75%
3
Seated OHP
4
6 reps
RPE 9.5
4
French Press
3
8-12 reps
RPE 9.5
5
Hub Lift
3
15-45 secs
RPE 10
6
Coin Pinch
3
15-45 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
4
6 reps
78%
3
Seated OHP
4
6 reps
RPE 9.5
4
French Press
3
8-12 reps
RPE 9.5
5
Hub Lift
3
15-45 secs
RPE 10
6
Coin Pinch
3
15-45 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
4
6 reps
75%
3
Seated OHP
4
6 reps
RPE 9
4
French Press
3
8-12 reps
RPE 9.5
5
Hub Lift
3
15-45 secs
RPE 10
6
Coin Pinch
3
15-45 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
55%
60%
65%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
55%
60%
65%
3
Tricep Pushdown (Cable)
3
6-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Fubar Deadlift
3
4 reps
75%
3
Dumbbell Row
4
5-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
6-12 reps
RPE 9
5
Thomas inch Dumbbell lift + 15 sec hold
3
6 reps
RPE 10
6
2” Wrench
3
15-60 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Fubar Deadlift
3
4 reps
78%
3
Dumbbell Row
4
5-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
6-12 reps
RPE 9
5
Thomas inch Dumbbell lift + 15 sec hold
3
6 reps
RPE 10
6
2” Wrench
3
15-60 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Fubar Deadlift
3
4 reps
75%
3
Dumbbell Row
4
5-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
6-12 reps
RPE 9
5
Thomas inch Dumbbell lift + 15 sec hold
3
6 reps
RPE 10
6
2” Wrench
3
15-60 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
55%
60%
65%
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
55%
60%
65%
3
Chin-Up (Bodyweight)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
3 reps
6 reps
85%
75%
2
Dip (Weighted)
3
5-8 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
4
5-12 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
COC Gripper
1
3
-1 reps
6-15 reps
30%
20%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
3 reps
6 reps
88%
78%
2
Dip (Weighted)
3
5-8 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
4
5-12 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
COC Gripper
1
3
-1 reps
6-15 reps
30%
20%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
3 reps
6 reps
85%
75%
2
Dip (Weighted)
3
5-8 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
4
5-12 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
COC Gripper
1
3
-1 reps
6-15 reps
30%
20%
Day 4
#
Exercise
Sets
Reps
Intensity
1
2 3/8” Axle Deadlift
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
2 3/8” Axle Deadlift Hold
3
10-30 secs
RPE 10
3
Pull-Up (Bodyweight)
3
5-12 reps
RPE 8.5
4
Pendlay Row
4
6-10 reps
RPE 9
5
Hammer Curl
4
6-12 reps
RPE 9.5
6
2” Rotating Dumbbell + 15 sec hold
3
6 reps
RPE 10
7
2 3/8” Wrench holds
3
10-30 secs
20%
Day 4
#
Exercise
Sets
Reps
Intensity
1
2 3/8” Axle Deadlift
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
2 3/8” Axle Deadlift Hold
3
10-30 secs
RPE 10
3
Pull-Up (Bodyweight)
3
5-12 reps
RPE 8.5
4
Pendlay Row
4
6-10 reps
RPE 9
5
Hammer Curl
4
6-12 reps
RPE 9.5
6
2” Rotating Dumbbell + 15 sec hold
3
6 reps
RPE 10
7
2 3/8” Wrench holds
3
10-30 secs
20%
Day 4
#
Exercise
Sets
Reps
Intensity
1
2 3/8” Axle Deadlift
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
2 3/8” Axle Deadlift Hold
3
10-30 secs
RPE 10
3
Pull-Up (Bodyweight)
3
5-12 reps
RPE 8.5
4
Pendlay Row
4
6-10 reps
RPE 9
5
Hammer Curl
4
6-12 reps
RPE 9.5
6
2” Rotating Dumbbell + 15 sec hold
3
6 reps
RPE 10
7
2 3/8” Wrench holds
3
10-30 secs
20%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
6 reps
75%
3
Incline Bench Press (Barbell)
3
6-15 reps
RPE 9.5
4
JM Press
3
6-12 reps
RPE 9.5
5
Hilt Pickups
3
6 reps
20%
6
Block Pinch Holds
3
10-30 mins
30%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
6 reps
78%
3
Incline Bench Press (Barbell)
3
6-15 reps
RPE 9.5
4
JM Press
3
6-12 reps
RPE 9.5
5
Hilt Pickups
3
6 reps
20%
6
Block Pinch Holds
3
10-30 mins
30%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
6 reps
75%
3
Incline Bench Press (Barbell)
3
6-15 reps
RPE 9.5
4
JM Press
3
6-12 reps
RPE 9.5
5
Hilt Pickups
3
6 reps
20%
6
Block Pinch Holds
3
10-30 mins
30%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Axle Deadlift
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Axle Deadlift
3
4 reps
75%
3
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Squat (Barbell)
3
5 reps
70%
5
Chin-Up (Weighted)
3
6 reps
RPE 10
6
Dinnie Stone Lifts
1
2
1 reps
6 reps
95%
60%
7
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 10
8
Thumb blaster DB hold
3
15-45 mins
30%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Axle Deadlift
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Axle Deadlift
3
4 reps
78%
3
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Squat (Barbell)
3
5 reps
73%
5
Chin-Up (Weighted)
3
6 reps
RPE 10
6
Dinnie Stone Lifts
1
2
1 reps
6 reps
95%
60%
7
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 10
8
Thumb blaster DB hold
3
15-45 mins
30%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Axle Deadlift
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Axle Deadlift
3
4 reps
75%
3
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4
Squat (Barbell)
3
5 reps
70%
5
Chin-Up (Weighted)
3
6 reps
RPE 10
6
Dinnie Stone Lifts
1
2
1 reps
6 reps
95%
60%
7
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 10
8
Thumb blaster DB hold
3
15-45 mins
30%
Week 1
1 / 4 Weeks
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%