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5/3/1 Beginner

by Akshay Mishra
2 athletes joined

Program Description

Easy to Follow and Easy to progress program. Once a 3 week cycle is complete increase 1RM by 5kg for upper body compounds and 10Kg for lower body compounds. Upper body sets are SSL while Lower Body sets are FSL. Use Lightweights for accessories. Separate Arms and Abs day for inner Dorian Yates.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 27, 2024 03:20
  • Last Edited
    Jun 18, 2025 12:23

Summary

Kickstart your strength journey with the 5/3/1 Beginner program, designed specifically for those new to lifting. Over the course of three weeks, you'll train four days a week, focusing on foundational barbell movements like squats, deadlifts, and bench presses, complemented by accessory exercises for balanced development. This structured plan emphasizes progressive overload, ensuring you build strength safely and effectively. Equip yourself with the right mindset and a full gym, and watch as you unlock your lifting potential!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
1
1
5 reps
5 reps
5 reps
58%
67%
76%
2
Bench Press (Barbell)
1
6
1
5 reps
5 reps
5 reps
58%
67%
76%
3
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
One Arm Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
1
1
5 reps
5 reps
5 reps
63%
72%
81%
2
Overhead Press (Barbell)
1
6
1
5 reps
5 reps
5 reps
63%
72%
81%
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
1
1
5 reps
5 reps
5 reps
67%
76%
85%
2
Bench Press (Barbell)
1
6
1
5 reps
5 reps
5 reps
67%
76%
85%
3
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
One Arm Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
1
1
5 reps
5 reps
5 reps
58%
67%
76%
2
Overhead Press (Barbell)
1
6
1
5 reps
5 reps
5 reps
58%
67%
76%
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
1
1
5 reps
5 reps
5 reps
63%
72%
81%
2
Bench Press (Barbell)
1
6
1
5 reps
5 reps
5 reps
63%
72%
81%
3
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
One Arm Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
1
1
5 reps
5 reps
5 reps
67%
76%
85%
2
Overhead Press (Barbell)
1
6
1
5 reps
5 reps
5 reps
67%
76%
85%
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
1
1
5 reps
5 reps
5 reps
58%
67%
76%
2
Bench Press (Barbell)
1
6
1
5 reps
5 reps
5 reps
58%
67%
76%
3
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
One Arm Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
1
1
5 reps
5 reps
5 reps
63%
72%
81%
2
Overhead Press (Barbell)
1
6
1
5 reps
5 reps
5 reps
63%
72%
81%
3
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
1
1
5 reps
5 reps
5 reps
67%
76%
85%
2
Bench Press (Barbell)
1
6
1
5 reps
5 reps
5 reps
67%
76%
85%
3
Lat Pulldown (Neutral Grip)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
One Arm Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Farmer's Walk (Weighted)
3
0.5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Farmer's Walk (Weighted)
3
0.5 mins
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
58%
67%
76%
2
Bench Press (Barbell)
1 Set
6 Sets
1 Set
5 Reps
5 Reps
5 Reps
58%
67%
76%
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 2
1
Deadlift (Barbell)
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
58%
67%
76%
2
Overhead Press (Barbell)
1 Set
6 Sets
1 Set
5 Reps
5 Reps
5 Reps
58%
67%
76%
3
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 3
1
Squat (Barbell)
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
58%
67%
76%
2
Bench Press (Barbell)
1 Set
6 Sets
1 Set
5 Reps
5 Reps
5 Reps
58%
67%
76%
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 4
1
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Farmer's Walk (Weighted)
3 Sets
0.5 mins
-