5/3/1 Grip Powerbuilt
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Bench Press (Barbell) | 4 | 6 reps | 75% |
| 3 | Seated OHP | 4 | 6 reps | @9.5 |
| 4 | French Press | 3 | 8–12 reps | @9.5 |
| 5 | Hub Lift | 3 | 15–45 sec | @10 |
| 6 | Coin Pinch | 3 | 15–45 sec | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Fubar Deadlift | 3 | 4 reps | 75% |
| 3 | Dumbbell Row | 4 | 5–12 reps | @9 |
| 4 | Bicep Curl (EZ Bar) | 4 | 6–12 reps | @9 |
| 5 | Thomas inch Dumbbell lift + 15 sec hold | 3 | 6 reps | @10 |
| 6 | 2” Wrench | 3 | 15–60 sec | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 1 | 3 reps | 85% |
| 3 | 6 reps | 75% | ||
| 2 | Dip (Weighted) | 3 | 5–8 reps | @9.5 |
| 3 | Seated Shoulder Press (Dumbbell) | 4 | 5–12 reps | @9.5 |
| 4 | Tricep Pushdown (Cable) | 3 | 10–15 reps | @10 |
| 5 | COC Gripper | 1 | — | 30% |
| 3 | 6–15 reps | 20% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | 2 3/8” Axle Deadlift | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | 2 3/8” Axle Deadlift Hold | 3 | 10–30 sec | @10 |
| 3 | Pull-Up (Bodyweight) | 3 | 5–12 reps | @8.5 |
| 4 | Pendlay Row | 4 | 6–10 reps | @9 |
| 5 | Hammer Curl | 4 | 6–12 reps | @9.5 |
| 6 | 2” Rotating Dumbbell + 15 sec hold | 3 | 6 reps | @10 |
| 7 | 2 3/8” Wrench holds | 3 | 10–30 sec | 20% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Overhead Press (Barbell) | 5 | 6 reps | 75% |
| 3 | Incline Bench Press (Barbell) | 3 | 6–15 reps | @9.5 |
| 4 | JM Press | 3 | 6–12 reps | @9.5 |
| 5 | Hilt Pickups | 3 | 6 reps | 20% |
| 6 | Block Pinch Holds | 3 | 10–30 min | 30% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Axle Deadlift | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Axle Deadlift | 3 | 4 reps | 75% |
| 3 | Squat (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 4 | Squat (Barbell) | 3 | 5 reps | 70% |
| 5 | Chin-Up (Weighted) | 3 | 6 reps | @10 |
| 6 | Dinnie Stone Lifts | 1 | 1 rep | 95% |
| 2 | 6 reps | 60% | ||
| 7 | Bicep Curl (Dumbbell) | 4 | 6–12 reps | @10 |
| 8 | Thumb blaster DB hold | 3 | 15–45 min | 30% |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 5/3/1 Grip Powerbuilt is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
5/3/1 Grip Powerbuilt is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5/3/1 Grip Powerbuilt is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
