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BoostcampPNG

5/3/1 + SBD

by Bailey P.
58 athletes joined

Program Description

Build size and strength

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 10, 2024 02:03
  • Last Edited
    Apr 09, 2025 09:49

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.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18%
Triceps
12.5%
Hamstrings
11.6%
Glutes
11.6%
Chest
10.9%
Front Delts
8.6%
Middle Delts
6.2%
Abs
5.1%
Adductors
3.9%
Rear Delts
3.5%
Upper Back
3.5%
Lats
2.1%
Lower Back
1.9%
Biceps
0.6%
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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
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Tricep Pushdown (Cable)
2
AMRAP
RPE 9.5
4
Lying Leg Curl
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 8.5
4
Lying Leg Curl
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Tricep Pushdown (Cable)
2
AMRAP
RPE 9.5
4
Lying Leg Curl
3
8-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Bench Press (Barbell)
3
5 reps
60%
3
Tricep Extension (Dumbbell)
3
8-10 reps
RPE 8.5
4
Lying Leg Curl
3
8-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
2
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Pull-Up (Bodyweight)
2
AMRAP
RPE 9.5
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Overhead Press (Barbell)
3
5 reps
60%
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 9.5
4
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Dip (Bodyweight)
2
AMRAP
RPE 9.5
4
Leg Extension
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Dip (Bodyweight)
2
AMRAP
RPE 9.5
4
Leg Extension
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Dip (Bodyweight)
2
AMRAP
RPE 9.5
4
Leg Extension
3
8-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Bench Press (Barbell)
3
5 reps
60%
3
Dip (Bodyweight)
2
AMRAP
RPE 9.5
4
Leg Extension
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
10 reps
60%
2
Bench Press (Paused)
3
10 reps
60%
3
Deadlift (Paused)
3
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
10 reps
60%
2
Bench Press (Paused)
3
10 reps
60%
3
Deadlift (Paused)
3
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
10 reps
60%
2
Bench Press (Paused)
3
10 reps
60%
3
Deadlift (Paused)
3
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
10 reps
60%
2
Bench Press (Paused)
3
10 reps
60%
3
Deadlift (Paused)
3
10 reps
60%
Week 1
1 / 4 Weeks
Day 1
1
Squat (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
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Tricep Pushdown (Cable)
2 Sets
AMRAP
@9.5
4
Lying Leg Curl
3 Sets
8-10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9.5
4
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
Day 3
1
Squat (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
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
4
Leg Extension
3 Sets
8-12 Reps
@8.5
Day 4
1
Squat (Paused)
3 Sets
10 Reps
60%
2
Bench Press (Paused)
3 Sets
10 Reps
60%
3
Deadlift (Paused)
3 Sets
10 Reps
60%