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OLD SCHOOL BEEFCAKE 5/3/1

by Frank A.

Program Description

This program is simple but effective. The big four barbell movements. Also dumbbell and body weight accessory work. This program can be done back to back cycles. Week for is a deload week. Eating in a caloric surplus is recommended.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 25, 2024 10:49
  • Last Edited
    Oct 31, 2024 07:23

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
Upper Back
12.2%
Abs
10.1%
Triceps
9.9%
Quadriceps
9.9%
Front Delts
8.9%
Lats
8.6%
Glutes
7.8%
Middle Delts
7.2%
Chest
6.7%
Hamstrings
5.8%
Biceps
4.8%
Lower Back
2.8%
Olympic
2.4%
Adductors
1.8%
Rear Delts
0.7%
Forearms
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
Power Clean
4
3 reps
-
2
Squat (Low Bar)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
65%
75%
85%
60%
3
Chin-Up (Weighted)
4
5 reps
-
4
Dip (Weighted)
3
5 reps
-
5
Upright Row (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
3 reps
3 reps
3 reps
8 reps
70%
80%
90%
60%
2
Chin-Up (Weighted)
4
5 reps
-
3
Dip (Weighted)
3
5 reps
-
4
Upright Row (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
5 reps
3 reps
1 reps
8 reps
75%
85%
95%
60%
2
Chin-Up (Weighted)
4
5 reps
-
3
Dip (Weighted)
3
5 reps
-
4
Upright Row (Barbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lat Pulldown
4
12 reps
-
3
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
65%
75%
85%
60%
2
Chest Supported Row (Dumbbell)
1
50 reps
-
3
Bicep Curl (Dumbbell)
1
50 reps
-
4
Decline Crunch (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
8 reps
70%
80%
90%
60%
2
Chest Supported Row (Dumbbell)
1
50 reps
-
3
Bicep Curl (Dumbbell)
1
50 reps
-
4
Decline Crunch (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
8 reps
75%
85%
95%
60%
2
Chest Supported Row (Dumbbell)
1
50 reps
-
3
Bicep Curl (Dumbbell)
1
50 reps
-
4
Decline Crunch (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Seated Row (Cable)
3
15 reps
-
3
Sit Up
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Clean
4
5 reps
-
2
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
65%
75%
85%
60%
3
Dip (Bodyweight)
1
50 reps
-
4
Kelso Shrug
1
50 reps
-
5
Face Pull
1
100 reps
-
6
Prowler Push
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
8 reps
70%
80%
90%
60%
2
Dip (Bodyweight)
1
50 reps
-
3
Kelso Shrug
1
50 reps
-
4
Face Pull
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
8 reps
75%
85%
95%
60%
2
Dip (Bodyweight)
1
75 reps
-
3
Kelso Shrug
1
50 reps
-
4
Face Pull
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lat Pulldown
3
12 reps
-
3
Prowler Push
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
65%
75%
85%
60%
2
Kroc Row
1
50 reps
-
3
Hammer Curl
1
50 reps
-
4
Decline Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
8 reps
70%
80%
90%
60%
2
Kroc Row
1
50 reps
-
3
Hammer Curl
1
50 reps
-
4
Decline Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
3 reps
7 reps
8 reps
75%
85%
95%
60%
2
Kroc Row
1
50 reps
-
3
Hammer Curl
1
50 reps
-
4
Decline Crunch
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Seated Row (Cable)
3
15 reps
-
3
Sit Up
3
10 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
8 Reps
65%
75%
85%
60%
2
Chest Supported Row (Dumbbell)
1 Set
50 Reps
-
3
Bicep Curl (Dumbbell)
1 Set
50 Reps
-
4
Decline Crunch (Weighted)
3 Sets
10 Reps
-
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
8 Reps
65%
75%
85%
60%
2
Kroc Row
1 Set
50 Reps
-
3
Hammer Curl
1 Set
50 Reps
-
4
Decline Crunch
3 Sets
10 Reps
-
Day 1
1
Power Clean
4 Sets
3 Reps
-
2
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
8 Reps
65%
75%
85%
60%
3
Chin-Up (Weighted)
4 Sets
5 Reps
-
4
Dip (Weighted)
3 Sets
5 Reps
-
5
Upright Row (Barbell)
3 Sets
12 Reps
-
Day 3
1
Hang Clean
4 Sets
5 Reps
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
8 Reps
65%
75%
85%
60%
3
Dip (Bodyweight)
1 Set
50 Reps
-
4
Kelso Shrug
1 Set
50 Reps
-
5
Face Pull
1 Set
100 Reps
-
6
Prowler Push
1 Set
-