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5/3/1 ISH

by K H.
11 athletes joined

Program Description

Strength and slight hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 17, 2024 07:48
  • Last Edited
    Jun 18, 2025 07:47

Summary

Unlock your strength potential with the 5/3/1 ISH program, a focused 4-week training plan designed for serious lifters. This program features four days of intense workouts, incorporating foundational barbell lifts like deadlifts, squats, and overhead presses, along with accessory movements to enhance muscle growth and stability. Each session emphasizes progressive overload, pushing you to lift heavier while honing your technique. Perfect for those with a garage gym setup, this plan will elevate your performance and transform your physique. Get ready to conquer your goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13%
Triceps
10.8%
Hamstrings
10.5%
Glutes
9.7%
Abs
8.9%
Upper Back
8.1%
Front Delts
6.6%
Lower Back
6.4%
Middle Delts
5.5%
Chest
5.5%
Lats
5.3%
Biceps
4.5%
Rear Delts
3.8%
Adductors
1%
Forearms
0.4%
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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
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9
3
Lat Pulldown
3
10-15 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Overhead Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9
3
Lat Pulldown
4
10-15 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Overhead Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9
3
Lat Pulldown
4
10-15 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
4
10-20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Overhead Press (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
1
2
10-15 reps
10-15 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Front Squat (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
4
Bicep Curl (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
5
Abs Crunch (Bodyweight)
1
2
15 reps
15 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Front Squat (Barbell)
4
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
4
Bicep Curl (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
5
Abs Crunch (Bodyweight)
1
2
15 reps
15 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 8
RPE 8.5
3
Romanian Deadlift (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
4
Bicep Curl (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
5
Abs Crunch (Bodyweight)
1
3
15 reps
15 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
65%
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Sit Up
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Face Pull
3
20 reps
RPE 7
5
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Bent Over Row (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Face Pull
3
20 reps
RPE 7
5
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Bent Over Row (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Face Pull
4
20 reps
RPE 7
5
Tricep Rope Push Down (Cable)
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
65%
2
Bent Over Row (Barbell)
3
10 reps
RPE 7
3
Bench Press (Barbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Front Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Curl
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7
RPE 7.5
RPE 8
4
Sissy Squat
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7
RPE 7
RPE 9
5
Sit Up
3
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Front Squat (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Curl
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7
RPE 7.5
RPE 8
4
Sissy Squat
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7
RPE 7
RPE 9
5
Sit Up
3
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Front Squat (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Curl
1
1
2
10-20 reps
10-20 reps
10-20 reps
RPE 7
RPE 7.5
RPE 8
4
Sissy Squat
1
1
2
10-20 reps
10-20 reps
10-20 reps
RPE 7
RPE 7
RPE 9
5
Sit Up
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
65%
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Abs Crunch (Bodyweight)
1
2
10-20 reps
10-20 reps
RPE 7
RPE 7
Week 1
1 / 4 Weeks
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
3
Leg Curl
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@7
@7.5
@8
4
Sissy Squat
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@7
@7
@9
5
Sit Up
3 Sets
10-20 Reps
@7
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
4
Face Pull
3 Sets
20 Reps
@7
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7.5
@8
@8.5
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9
3
Lat Pulldown
3 Sets
10-15 Reps
@8.5
4
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@7.5
5
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Front Squat (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
@8.5
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@8.5
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7.5
@8
5
Abs Crunch (Bodyweight)
1 Set
2 Sets
15 Reps
15 Reps
@7
@7.5