logo
BoostcampPNG

5/3/1 SSL

by Taylor H.
62 athletes joined

Program Description

Build confidence at heavy weights via high volume at low reps. There wasn’t a Second Set Last variation of 5/3/1 on here, so I made my own. It’s geared towards my preferences, feel free to make changes to accessories. Aim for 25-50 reps of a push, pull, legs, or core movement each day. The supplementary lifts will be done for 5x5, at the percentage of your second set of the primary lift of the day. 5/3/1 and supplementary sets should stay the same, feel free to mess with accessory work. Aim for 25-50 reps of a push, a pull, and a leg or core movement. When onboarding, remember to input your TRAINING max, not one-rep max. Reset or deload (not programmed) after 3 weeks. Start with 90% of your 1RM for your training max and add 10 pounds to your training max for squat and deadlift, and 5 pounds for bench and press after each cycle.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 27, 2024 03:24
  • Last Edited
    Apr 29, 2025 11:11

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.
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
75%
3
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
4
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hyperextension
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
5
5 reps
80%
3
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
4
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Hack Squat
3
10 reps
RPE 8
6
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
85%
3
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
RPE 8
RPE 8
4
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Hack Squat
3
10 reps
RPE 8
6
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
75%
3
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 8
4
Dip (Weighted)
3
AMRAP
RPE 9
5
Bent Over Row (Barbell)
2
2
10 reps
6 reps
RPE 8
RPE 8
6
Lying Leg Raise
3
15 reps
-
7
Reverse Pec Deck
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
5
5 reps
80%
3
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 8
4
Bent Over Row (Barbell)
2
2
10 reps
6 reps
RPE 8
RPE 8
5
Split Squat (Smith Machine)
3
10-12 reps
RPE 8
6
Dip (Weighted)
3
AMRAP
RPE 9
7
Hanging Leg Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
5
5 reps
85%
3
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 8
4
Bent Over Row (Barbell)
2
2
10 reps
6 reps
RPE 8
RPE 8
5
Split Squat (Smith Machine)
3
10-12 reps
RPE 8
6
Dip (Weighted)
3
AMRAP
RPE 9
7
Hanging Leg Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
75%
3
Front Squat (Barbell)
2
8 reps
-
4
Squat (Paused)
2
6 reps
-
5
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Preacher Curl (Barbell)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
5
5 reps
80%
3
Front Squat (Barbell)
2
8 reps
RPE 8
4
Front Squat (Paused)
2
6 reps
RPE 8
5
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
5
5 reps
85%
3
Front Squat (Barbell)
2
8 reps
RPE 8
4
Front Squat (Paused)
2
6 reps
RPE 8
5
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Preacher Curl (Barbell)
4
10-12 reps
RPE 8
7
Leg Curl
3
10 reps
RPE 8
Day 4
#
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
5 reps
75%
3
Bent Over Row (Barbell)
2
2
10 reps
6 reps
-
-
4
Incline Bench Press (Dumbbell)
4
10 reps
-
5
Dip (Weighted)
3
AMRAP
-
6
Hanging Leg Raise
3
15 reps
-
Day 4
#
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
5 reps
80%
3
Bent Over Row (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 8
4
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
5
Split Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 7
6
Dip (Weighted)
3
AMRAP
RPE 9
7
Hanging Leg Raise
4
15 reps
-
Day 4
#
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
5 reps
85%
3
Bent Over Row (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 8
4
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
5
Split Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 7
6
Dip (Weighted)
3
AMRAP
RPE 9
7
Hanging Leg Raise
4
15 reps
-
Week 1
1 / 3 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
@8
4
Dip (Weighted)
3 Sets
AMRAP
@9
5
Bent Over Row (Barbell)
2 Sets
2 Sets
10 Reps
6 Reps
@8
@8
6
Lying Leg Raise
3 Sets
15 Reps
-
7
Reverse Pec Deck
3 Sets
10-15 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
5 Reps
75%
3
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
-
-
4
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Hyperextension
3 Sets
10-12 Reps
-
Day 4
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
5 Reps
75%
3
Bent Over Row (Barbell)
2 Sets
2 Sets
10 Reps
6 Reps
-
-
4
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
5
Dip (Weighted)
3 Sets
AMRAP
-
6
Hanging Leg Raise
3 Sets
15 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
3
Front Squat (Barbell)
2 Sets
8 Reps
-
4
Squat (Paused)
2 Sets
6 Reps
-
5
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
7
Preacher Curl (Barbell)
4 Sets
10-12 Reps
-