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5/3/1 BEACH BODY CHALLENGE

by Ramez K.

Program Description

https://www.jimwendler.com/blogs/jimwendler-com/5-3-1-beach-body-performance-based-challenge read this for details i cant be bothered

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 23, 2024 09:23
  • Last Edited
    Sep 30, 2024 01:10
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Hang Clean
2
AMRAP
70%
3
Overhead Press (Barbell)
1
AMRAP
100%
4
Bicep Curl (Barbell)
1
50-100 reps
5
Neck Extension
1
100 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Hang Clean
2
AMRAP
65%
3
Overhead Press (Barbell)
1
AMRAP
100%
4
Bicep Curl (Barbell)
1
50-100 reps
5
Neck Extension
1
100 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Hang Clean
2
AMRAP
75%
3
Overhead Press (Barbell)
1
AMRAP
100%
4
Bicep Curl (Barbell)
1
50-100 reps
5
Neck Extension
1
100 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Hang Clean
2
AMRAP
70%
3
Overhead Press (Barbell)
1
AMRAP
100%
4
Bicep Curl (Barbell)
1
50-100 reps
5
Neck Extension
1
100 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Hang Clean
2
AMRAP
65%
3
Overhead Press (Barbell)
1
AMRAP
100%
4
Bicep Curl (Barbell)
1
50-100 reps
5
Neck Extension
1
100 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Hang Clean
2
AMRAP
75%
3
Overhead Press (Barbell)
1
AMRAP
100%
4
Bicep Curl (Barbell)
1
50-100 reps
5
Neck Extension
1
100 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
100%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Overhead Press (Barbell)
1
50 reps
70%
4
Dumbbell Row
1
100 reps
5
Neck Curl
1
100 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
100%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Overhead Press (Barbell)
1
50 reps
65%
4
Dumbbell Row
1
100 reps
5
Neck Curl
1
100 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
100%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Overhead Press (Barbell)
1
50 reps
75%
4
Dumbbell Row
1
100 reps
5
Neck Curl
1
100 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
100%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Overhead Press (Barbell)
1
50 reps
70%
4
Dumbbell Row
1
100 reps
5
Neck Curl
1
100 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
100%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Overhead Press (Barbell)
1
50 reps
65%
4
Dumbbell Row
1
100 reps
5
Neck Curl
1
100 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
100%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Overhead Press (Barbell)
1
50 reps
75%
4
Dumbbell Row
1
100 reps
5
Neck Curl
1
100 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
AMRAP
100%
2
Hang Clean
3
5 reps
85%
3
Squat (Barbell)
1
15+ reps
70%
4
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
5
Chin-Up (Bodyweight)
1
25-50 reps
6
Neck Extension
1
100 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
AMRAP
100%
2
Hang Clean
3
5 reps
85%
3
Squat (Barbell)
1
15+ reps
65%
4
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
5
Chin-Up (Bodyweight)
1
25-50 reps
6
Neck Extension
1
100 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
AMRAP
100%
2
Hang Clean
3
5 reps
85%
3
Squat (Barbell)
1
15+ reps
75%
4
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
5
Chin-Up (Bodyweight)
1
25-50 reps
6
Neck Extension
1
100 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
AMRAP
100%
2
Hang Clean
3
5 reps
85%
3
Squat (Barbell)
1
15+ reps
70%
4
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
5
Chin-Up (Bodyweight)
1
25-50 reps
6
Neck Extension
1
100 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
AMRAP
100%
2
Hang Clean
3
5 reps
85%
3
Squat (Barbell)
1
15+ reps
65%
4
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
5
Chin-Up (Bodyweight)
1
25-50 reps
6
Neck Extension
1
100 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
1
AMRAP
100%
2
Hang Clean
3
5 reps
85%
3
Squat (Barbell)
1
15+ reps
75%
4
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
5
Chin-Up (Bodyweight)
1
25-50 reps
6
Neck Extension
1
100 reps
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Hang Clean
2 Sets
AMRAP
70%
3
Overhead Press (Barbell)
1 Set
AMRAP
100%
4
Bicep Curl (Barbell)
1 Set
50-100 Reps
5
Neck Extension
1 Set
100 Reps
Day 2
1
Squat (Barbell)
1 Set
AMRAP
100%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
3
Overhead Press (Barbell)
1 Set
50 Reps
70%
4
Dumbbell Row
1 Set
100 Reps
5
Neck Curl
1 Set
100 Reps
Day 3
1
Hang Clean
1 Set
AMRAP
100%
2
Hang Clean
3 Sets
5 Reps
85%
3
Squat (Barbell)
1 Set
15+ Reps
70%
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
5
Chin-Up (Bodyweight)
1 Set
25-50 Reps
6
Neck Extension
1 Set
100 Reps