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5/3/1 & MMA
by George
19 athletes joined
Program Description
Jim Wendler's program from an article he wrote on his website uploaded onto Boostcamp for my own convenience. All credit goes to him and the link to the reference is below. www.jimwendler.com/blogs/jimwendler-com/101080198-5-3-1-and-mma It helps to have previous experience with this workout method so I recommend prior research and reading '5/3/1 Forever' A lot of concepts are borrowed over so the same applies here, which includes inputting a new rep max after completing the three weeks: Squat: +5kg/10lbs Bench +Press: 2.5kg/5lbs Deadlift: +5kg/10lbs Press: +2.5kg/5lbs
Program Overview
Level
Novice, Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Apr 10, 2024 07:30
Last Edited
Jun 12, 2024 12:33
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
down_app
Week 1
1 / 3 Weeks
Day 2
1
Deadlift (Barbell)
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
Day 1
1
Squat (Barbell)
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
5 Reps
70%
80%
90%
70%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
5 Reps
70%
80%
90%
70%
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
5 Reps
70%
80%
90%
70%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
5 Reps
70%
80%
90%
70%
Day 1
1
Squat (Barbell)
6 Sets
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Bench Press (Barbell)
6 Sets
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
Day 2
1
Deadlift (Barbell)
6 Sets
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Overhead Press (Barbell)
6 Sets
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%