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5/3/1 First Set Last

by license2pill

Program Description

straight out of forever 531. 5s progression with my pick of accessories.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 12, 2025 12:28
  • Last Edited
    Jun 18, 2025 11:41

Summary

Experience a transformative 3-week journey with the 5/3/1 First Set Last program, designed for dedicated lifters looking to maximize strength gains. This 4-day-a-week regimen focuses on key compound lifts like the Overhead Press and Deadlift, emphasizing progressive overload to push your limits. Each session combines high-intensity sets with accessory work to build muscle and enhance overall performance. Equip yourself with a full gym and get ready to elevate your training to new heights!
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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
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
5 reps
65%
3
Lat Pulldown
5
10 reps
-
4
Tricep Pushdown (Cable)
5
10 reps
-
5
Dumbbell Row
5
10 reps
-
6
Incline Bench Press (Dumbbell)
5
10 reps
-
7
Back Extension
5
10 reps
-
8
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
9
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
5 reps
70%
3
Lat Pulldown
5
10 reps
-
4
Tricep Pushdown (Cable)
5
10 reps
-
5
Dumbbell Row
5
10 reps
-
6
Incline Bench Press (Dumbbell)
5
10 reps
-
7
Back Extension
5
10 reps
-
8
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
9
Cable Crunch
3
10 reps
-
Day 1
#
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
75%
3
Lat Pulldown
5
10 reps
-
4
Tricep Pushdown (Cable)
5
10 reps
-
5
Dumbbell Row
5
10 reps
-
6
Incline Bench Press (Dumbbell)
5
10 reps
-
7
Back Extension
5
10 reps
-
8
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
9
Cable Crunch
3
10 reps
-
Day 2
#
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
65%
3
Lateral Raise (Dumbbell)
5
10 reps
-
4
Bicep Curl (Dumbbell)
5
10 reps
-
5
Bench Press (Dumbbell)
5
10 reps
-
6
Tricep Pushdown (Cable)
5
10 reps
-
7
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
8
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
9
Cable Crunch
3
10 reps
-
Day 2
#
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
65%
3
Lateral Raise (Dumbbell)
5
10 reps
-
4
Bicep Curl (Dumbbell)
5
10 reps
-
5
Bench Press (Dumbbell)
5
10 reps
-
6
Tricep Pushdown (Cable)
5
10 reps
-
7
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
8
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
9
Cable Crunch
3
10 reps
-
Day 2
#
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
75%
3
Lateral Raise (Dumbbell)
5
10 reps
-
4
Bicep Curl (Dumbbell)
5
10 reps
-
5
Bench Press (Dumbbell)
5
10 reps
-
6
Tricep Pushdown (Cable)
5
10 reps
-
7
Bulgarian Split Squat (Dumbbell)
5
10 reps
-
8
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
9
Cable Crunch
3
10 reps
-
Day 3
#
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
65%
3
Chest Fly (Cable)
5
10 reps
-
4
Romanian Deadlift (Barbell)
5
10 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Seated Row (Cable)
5
10 reps
-
7
Band Pull Apart
5
10 reps
-
8
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
9
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
5 reps
70%
3
Chest Fly (Cable)
5
10 reps
-
4
Romanian Deadlift (Barbell)
5
10 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Seated Row (Cable)
5
10 reps
-
7
Band Pull Apart
5
10 reps
-
8
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
9
Cable Crunch
3
-
Day 3
#
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
75%
3
Chest Fly (Cable)
5
10 reps
-
4
Romanian Deadlift (Barbell)
5
10 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Seated Row (Cable)
5
10 reps
-
7
Band Pull Apart
5
10 reps
-
8
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
9
Cable Crunch
3
-
Day 4
#
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
65%
3
Bench Press (Dumbbell)
5
10 reps
-
4
Tricep Pushdown (Cable)
5
10 reps
-
5
Bicep Curl (Dumbbell)
5
10 reps
-
6
Face Pull
5
10 reps
-
7
Back Extension
5
10 reps
-
8
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
9
Cable Crunch
3
10 reps
-
Day 4
#
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
70%
3
Bench Press (Dumbbell)
5
10 reps
-
4
Tricep Pushdown (Cable)
5
10 reps
-
5
Bicep Curl (Dumbbell)
5
10 reps
-
6
Face Pull
5
10 reps
-
7
Back Extension
5
10 reps
-
8
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
9
Cable Crunch
3
10 reps
-
Day 4
#
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
75%
3
Bench Press (Dumbbell)
5
10 reps
-
4
Tricep Pushdown (Cable)
5
10 reps
-
5
Bicep Curl (Dumbbell)
5
10 reps
-
6
Face Pull
5
10 reps
-
7
Back Extension
5
10 reps
-
8
Reverse Abs Crunch (Bodyweight)
2
AMRAP
-
9
Cable Crunch
3
10 reps
-
Week 1
1 / 3 Weeks
Day 1
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
65%
3
Lat Pulldown
5 Sets
10 Reps
-
4
Tricep Pushdown (Cable)
5 Sets
10 Reps
-
5
Dumbbell Row
5 Sets
10 Reps
-
6
Incline Bench Press (Dumbbell)
5 Sets
10 Reps
-
7
Back Extension
5 Sets
10 Reps
-
8
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
-
9
Cable Crunch
3 Sets
10 Reps
-
Day 2
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
65%
3
Lateral Raise (Dumbbell)
5 Sets
10 Reps
-
4
Bicep Curl (Dumbbell)
5 Sets
10 Reps
-
5
Bench Press (Dumbbell)
5 Sets
10 Reps
-
6
Tricep Pushdown (Cable)
5 Sets
10 Reps
-
7
Bulgarian Split Squat (Dumbbell)
5 Sets
10 Reps
-
8
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
-
9
Cable Crunch
3 Sets
10 Reps
-
Day 3
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
65%
3
Chest Fly (Cable)
5 Sets
10 Reps
-
4
Romanian Deadlift (Barbell)
5 Sets
10 Reps
-
5
Tricep Pushdown (Cable)
5 Sets
10 Reps
-
6
Seated Row (Cable)
5 Sets
10 Reps
-
7
Band Pull Apart
5 Sets
10 Reps
-
8
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
-
9
Cable Crunch
3 Sets
-
Day 4
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
65%
3
Bench Press (Dumbbell)
5 Sets
10 Reps
-
4
Tricep Pushdown (Cable)
5 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
5 Sets
10 Reps
-
6
Face Pull
5 Sets
10 Reps
-
7
Back Extension
5 Sets
10 Reps
-
8
Reverse Abs Crunch (Bodyweight)
2 Sets
AMRAP
-
9
Cable Crunch
3 Sets
10 Reps
-