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sheodor strength 5\3\1

by Arnav S.

Program Description

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Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 16, 2026 08:28
  • Last Edited
    Mar 16, 2026 08:37
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.7%
Triceps
11.1%
Front Delts
10.3%
Glutes
7.8%
Hamstrings
7.8%
Biceps
7.8%
Quadriceps
7.2%
Lats
7.2%
Middle Delts
6.1%
Abs
5.6%
Chest
5%
Forearms
4.7%
Lower Back
3.3%
Calves
2.2%
Rear Delts
0.8%
Adductors
0.8%
Abductors
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
85%
2
Push Up
2
6-8 reps
-
3
Bench Press (Paused)
2
5 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
-
5A
Lateral Raise (Dumbbell)
3
10-12 reps
-
5B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Push Up
2
6-8 reps
-
3
Bench Press (Paused)
2
5 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
-
5A
Lateral Raise (Dumbbell)
3
10-12 reps
-
5B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
95%
2
Push Up
2
6-8 reps
-
3
Bench Press (Paused)
2
5 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
-
5A
Lateral Raise (Dumbbell)
3
10-12 reps
-
5B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
50%
2
Push Up
2
6-8 reps
-
3
Bench Press (Paused)
2
5 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
2
5 reps
-
5A
Lateral Raise (Dumbbell)
3
10-12 reps
-
5B
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
85%
2
Squat (Paused)
2
5 reps
-
3
Good Morning
2
6-8 reps
-
4
Leg Press
2
8-10 reps
-
5
Calf Raise (Machine)
2
8-12 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Squat (Paused)
2
5 reps
-
3
Good Morning
2
6-8 reps
-
4
Leg Press
2
8-10 reps
-
5
Calf Raise (Machine)
2
8-12 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Squat (Paused)
2
5 reps
-
3
Good Morning
2
6-8 reps
-
4
Leg Press
2
8-10 reps
-
5
Calf Raise (Machine)
2
8-12 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
50%
2
Squat (Paused)
2
5 reps
-
3
Good Morning
2
6-8 reps
-
4
Leg Press
2
8-10 reps
-
5
Calf Raise (Machine)
2
8-12 reps
-
6
Abs Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-8 reps
-
2
T-Bar Row
2
8-10 reps
-
3
Cable Low Row
2
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
6-8 reps
-
5
Farmer's Walk (Weighted)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-8 reps
-
2
T-Bar Row
2
8-10 reps
-
3
Cable Low Row
2
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
6-8 reps
-
5
Farmer's Walk (Weighted)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-8 reps
-
2
T-Bar Row
2
8-10 reps
-
3
Cable Low Row
2
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
6-8 reps
-
5
Farmer's Walk (Weighted)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
5-8 reps
-
2
T-Bar Row
2
8-10 reps
-
3
Cable Low Row
2
10-12 reps
-
4
Bicep Curl (Dumbbell)
3
6-8 reps
-
5
Farmer's Walk (Weighted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
AMRAP
85%
2
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Incline Bench Press (Barbell)
2
6-8 reps
-
5A
Upright Row (Barbell)
3
8-10 reps
-
5B
Skull Crusher (Barbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
AMRAP
90%
2
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Incline Bench Press (Barbell)
2
6-8 reps
-
5A
Upright Row (Barbell)
3
8-10 reps
-
5B
Skull Crusher (Barbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
AMRAP
95%
2
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Incline Bench Press (Barbell)
2
6-8 reps
-
5A
Upright Row (Barbell)
3
8-10 reps
-
5B
Skull Crusher (Barbell)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
AMRAP
50%
2
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
3
Bench Press (Dumbbell)
2
8-10 reps
-
4
Incline Bench Press (Barbell)
2
6-8 reps
-
5A
Upright Row (Barbell)
3
8-10 reps
-
5B
Skull Crusher (Barbell)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
85%
2
Deadlift (Paused)
2
5 reps
-
3
Romanian Deadlift (Barbell)
2
5-7 reps
-
4
Front Squat (Barbell)
3
6-8 reps
-
5
Calf Raise (Machine)
2
8-10 reps
-
6
Leg Raise (Captain's Chair)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Deadlift (Paused)
2
5 reps
-
3
Romanian Deadlift (Barbell)
2
5-7 reps
-
4
Front Squat (Barbell)
3
6-8 reps
-
5
Calf Raise (Machine)
2
8-10 reps
-
6
Leg Raise (Captain's Chair)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
95%
2
Deadlift (Paused)
2
5 reps
-
3
Romanian Deadlift (Barbell)
2
5-7 reps
-
4
Front Squat (Barbell)
3
6-8 reps
-
5
Calf Raise (Machine)
2
8-10 reps
-
6
Leg Raise (Captain's Chair)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
50%
2
Deadlift (Paused)
2
5 reps
-
3
Romanian Deadlift (Barbell)
2
5-7 reps
-
4
Front Squat (Barbell)
3
6-8 reps
-
5
Calf Raise (Machine)
2
8-10 reps
-
6
Leg Raise (Captain's Chair)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
One Arm Bent Over Row
2
8-10 reps
-
4
Preacher Curl (Machine)
3
8-10 reps
-
5
Farmer's Walk (Weighted)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
One Arm Bent Over Row
2
8-10 reps
-
4
Preacher Curl (Machine)
3
8-10 reps
-
5
Farmer's Walk (Weighted)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
One Arm Bent Over Row
2
8-10 reps
-
4
Preacher Curl (Machine)
3
8-10 reps
-
5
Farmer's Walk (Weighted)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
-
2
Lat Pulldown
2
8-10 reps
-
3
One Arm Bent Over Row
2
8-10 reps
-
4
Preacher Curl (Machine)
3
8-10 reps
-
5
Farmer's Walk (Weighted)
2
AMRAP
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
AMRAP
85%
2
Push Up
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Bench Press (Paused)
1 Set
1 Set
5 Reps
5 Reps
-
-
4
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
-
-
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
5B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 2
1
Squat (Barbell)
1 Set
AMRAP
85%
2
Squat (Paused)
1 Set
1 Set
5 Reps
5 Reps
-
-
3
Good Morning
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Leg Press
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
5
Calf Raise (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 3
1
Pull-Up (Bodyweight)
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
2
T-Bar Row
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
3
Cable Low Row
1 Set
1 Set
10-12 Reps
10-12 Reps
-
-
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
5
Farmer's Walk (Weighted)
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 4
1
Military Press (Barbell)
1 Set
AMRAP
85%
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
3
Bench Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
4
Incline Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5A
Upright Row (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
5B
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
Day 5
1
Deadlift (Barbell)
1 Set
AMRAP
85%
2
Deadlift (Paused)
1 Set
1 Set
5 Reps
5 Reps
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
5-7 Reps
5-7 Reps
-
-
4
Front Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
5
Calf Raise (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
6
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 6
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
2
Lat Pulldown
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
3
One Arm Bent Over Row
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
4
Preacher Curl (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
5
Farmer's Walk (Weighted)
1 Set
1 Set
AMRAP
AMRAP
-
-