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5/3/1 w/ muscle endurance

by Tucker Robinson
40 athletes joined

Program Description

Top End Strength and Muscle Endurance

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerlifting, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 13, 2024 02:04
  • Last Edited
    Sep 01, 2025 11:02

Summary

Unlock your strength potential with the 5/3/1 w/ Muscle Endurance program! Over three weeks, you'll engage in a balanced routine of three workouts per week, focusing on both strength and muscular endurance. Each session combines foundational barbell lifts like squats and deadlifts with endurance-building exercises, ensuring you build muscle while enhancing your stamina. Perfect for those with a garage gym setup, this program is designed to push your limits and help you achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Front Delts
11.3%
Chest
10.3%
Lats
9.1%
Quadriceps
9.1%
Upper Back
9.1%
Middle Delts
8.8%
Abs
8.8%
Glutes
7.8%
Hamstrings
5%
Biceps
4%
Adductors
1.8%
Lower Back
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
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
5 reps
5 reps
5 reps
65%
75%
85%
3
Bent Over Row (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Dip (Assisted)
1
100 reps
RPE 9
5
Push Up
1
100 reps
RPE 9.5
6
Pull-Up (Band)
1
100 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
1
100 reps
RPE 9.5
Day 1
#
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
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Bent Over Row (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Dip (Assisted)
1
100 reps
RPE 9
5
Push Up
1
100 reps
RPE 9.5
6
Pull-Up (Band)
1
100 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
1
100 reps
RPE 9.5
Day 1
#
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
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Bent Over Row (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4
Dip (Assisted)
1
100 reps
RPE 9
5
Push Up
1
100 reps
RPE 9
6
Pull-Up (Band)
1
100 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
1
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Hip Bridge March
1
100 reps
RPE 9
4
Lunge (Barbell)
1
100 reps
RPE 8
5
Step-Up (Weighted)
1
100 reps
RPE 8
6
Ab Wheel
1
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Hip Bridge March
1
100 reps
RPE 9
4
Lunge (Barbell)
1
100 reps
RPE 8
5
Step-Up (Weighted)
1
100 reps
RPE 9.5
6
Ab Wheel
1
100 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Hip Bridge March
1
100 reps
RPE 9
4
Lunge (Barbell)
1
100 reps
RPE 8
5
Step-Up (Weighted)
1
100 reps
RPE 9.5
6
Ab Wheel
1
100 reps
RPE 10
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
5 reps
5 reps
5 reps
65%
75%
85%
3
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Overhead Press (Barbell)
1
100 reps
RPE 9.5
5
Dip (Assisted)
1
100 reps
RPE 9
6
Bent Over Row (Barbell)
1
100 reps
RPE 9
7
Ab Wheel
1
50 reps
RPE 9
8
Abs Crunch (Weighted)
1
50 reps
RPE 10
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
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Pull-Up (Weighted)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Overhead Press (Barbell)
1
100 reps
RPE 9
5
Dip (Assisted)
1
100 reps
RPE 9
6
Bent Over Row (Barbell)
1
100 reps
RPE 9.5
7
Ab Wheel
1
50 reps
RPE 9
8
Abs Crunch (Weighted)
1
50 reps
RPE 10
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
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Pull-Up (Weighted)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4
Overhead Press (Barbell)
1
100 reps
RPE 9
5
Dip (Assisted)
1
100 reps
RPE 9
6
Bent Over Row (Barbell)
1
100 reps
RPE 9.5
7
Ab Wheel
1
50 reps
RPE 9
8
Abs Crunch (Weighted)
1
50 reps
RPE 10
Week 1
1 / 3 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Hip Bridge March
1 Set
100 Reps
@9
4
Lunge (Barbell)
1 Set
100 Reps
@8
5
Step-Up (Weighted)
1 Set
100 Reps
@8
6
Ab Wheel
1 Set
100 Reps
@10
Day 1
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
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
4
Dip (Assisted)
1 Set
100 Reps
@9
5
Push Up
1 Set
100 Reps
@9.5
6
Pull-Up (Band)
1 Set
100 Reps
@9.5
7
Abs Crunch (Bodyweight)
1 Set
100 Reps
@9.5
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
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
4
Overhead Press (Barbell)
1 Set
100 Reps
@9.5
5
Dip (Assisted)
1 Set
100 Reps
@9
6
Bent Over Row (Barbell)
1 Set
100 Reps
@9
7
Ab Wheel
1 Set
50 Reps
@9
8
Abs Crunch (Weighted)
1 Set
50 Reps
@10