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5/3/1 Strongman

by Pablo M.
29 athletes joined

Program Description

Strongman training

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 07, 2024 05:39
  • Last Edited
    Jun 18, 2025 12:09

Summary

Unleash your inner strongman with the 5/3/1 Strongman program, a comprehensive 4-week training plan designed for serious lifters. With four intense sessions per week, you'll focus on foundational lifts like deadlifts, cleans, and squats, all while incorporating functional movements to build strength and endurance. Each workout is structured to push your limits, combining barbell and bodyweight exercises that target multiple muscle groups. Get ready to elevate your performance and transform your physique with this dynamic and challenging program!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
1A
Overhead Press (Barbell)
1
1
1
65%
75%
85%
2
Band Pull Apart
3
-
3
Power Clean
5
-
4A
Bench Press (Paused)
5
-
5
Barbell Row
5
-
6
Tricep Extension (Cable)
5
-
7
Face Pull
5
-
8
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
65%
75%
85%
2
Band Pull Apart
3
-
3
Power Clean
5
-
4A
Bench Press (Paused)
5
-
5
Barbell Row
5
-
6
Tricep Extension (Cable)
5
-
7
Face Pull
5
-
8
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
65%
75%
85%
2
Band Pull Apart
3
-
3
Power Clean
5
-
4A
Bench Press (Paused)
5
-
5
Barbell Row
5
-
6
Tricep Extension (Cable)
5
-
7
Face Pull
5
-
8
Hammer Curl
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
65%
75%
85%
2
Band Pull Apart
3
-
3
Power Clean
5
-
4A
Bench Press (Paused)
5
-
5
Barbell Row
5
-
6
Tricep Extension (Cable)
5
-
7
Face Pull
5
-
8
Hammer Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
65%
75%
85%
2
Walking Lunge
5
-
3
Weighted Walk
5
-
4
Hamstring Curl
4
-
5
Lat Pulldown
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
65%
75%
85%
2
Walking Lunge
5
-
3
Weighted Walk
5
-
4
Hamstring Curl
4
-
5
Lat Pulldown
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
65%
75%
85%
2
Walking Lunge
5
-
3
Weighted Walk
5
-
4
Hamstring Curl
4
-
5
Lat Pulldown
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
65%
75%
85%
2
Walking Lunge
5
-
3
Weighted Walk
5
-
4
Hamstring Curl
4
-
5
Lat Pulldown
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
65%
75%
85%
2
Front Squat (Barbell)
1
1
1
65%
75%
85%
3
Pull-Up (Bodyweight)
3
-
4
Overhead Press (Barbell)
5
-
5
Romanian Deadlift (Barbell)
5
-
6
Leg Press
2
-
7
Kroc Row
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
65%
75%
85%
2
Front Squat (Barbell)
1
1
1
65%
75%
85%
3
Pull-Up (Bodyweight)
3
-
4
Overhead Press (Barbell)
5
-
5
Romanian Deadlift (Barbell)
5
-
6
Leg Press
2
-
7
Kroc Row
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
65%
75%
85%
2
Front Squat (Barbell)
1
1
1
65%
75%
85%
3
Pull-Up (Bodyweight)
3
-
4
Overhead Press (Barbell)
5
-
5
Romanian Deadlift (Barbell)
5
-
6
Leg Press
2
-
7
Kroc Row
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
65%
75%
85%
2
Front Squat (Barbell)
1
1
1
65%
75%
85%
3
Pull-Up (Bodyweight)
3
-
4
Overhead Press (Barbell)
5
-
5
Romanian Deadlift (Barbell)
5
-
6
Leg Press
2
-
7
Kroc Row
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor To Overhead Event
3
-
2
Moving Event
3
-
3
Load To Height
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor To Overhead Event
3
-
2
Moving Event
3
-
3
Load To Height
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor To Overhead Event
3
-
2
Moving Event
3
-
3
Load To Height
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Floor To Overhead Event
3
-
2
Moving Event
3
-
3
Load To Height
3
-
Week 1
1 / 4 Weeks
Day 1
1A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
65%
75%
85%
2
Band Pull Apart
3 Sets
-
3
Power Clean
5 Sets
-
4A
Bench Press (Paused)
5 Sets
-
5
Barbell Row
5 Sets
-
6
Tricep Extension (Cable)
5 Sets
-
7
Face Pull
5 Sets
-
8
Hammer Curl
4 Sets
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
65%
75%
85%
2
Walking Lunge
5 Sets
-
3
Weighted Walk
5 Sets
-
4
Hamstring Curl
4 Sets
-
5
Lat Pulldown
4 Sets
-
Day 3
1
Clean (Barbell)
1 Set
1 Set
1 Set
65%
75%
85%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
65%
75%
85%
3
Pull-Up (Bodyweight)
3 Sets
-
4
Overhead Press (Barbell)
5 Sets
-
5
Romanian Deadlift (Barbell)
5 Sets
-
6
Leg Press
2 Sets
-
7
Kroc Row
2 Sets
-
Day 4
1
Floor To Overhead Event
3 Sets
-
2
Moving Event
3 Sets
-
3
Load To Height
3 Sets
-