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5/3/1 BEACH BODY CHALLENGE

by Neck Daily
1 athletes joined

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
    Mar 27, 2025 01:01

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
15.9%
Glutes
13.3%
Upper Back
10.7%
Olympic
9.7%
Middle Delts
8.1%
Hamstrings
6.8%
Front Delts
6.5%
Lower Back
5.8%
Triceps
4.9%
Neck
4.9%
Abs
4.2%
Adductors
3.2%
Lats
2.9%
Biceps
2.6%
Forearms
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
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
-