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5/3/1 Apex

by Big Lifts Chris

Program Description

Unlock your strength potential with the 5/3/1 Apex program, designed for intermediate lifters ready to take their powerlifting game to the next level. Over the course of three weeks, you'll train five days a week, focusing on building raw power and improving your lifts through a proven progression model. With a full gym at your disposal, you'll engage in targeted workouts that challenge your limits and enhance your performance. Get ready to push past plateaus and achieve new personal bests! Enter your training max (90% of your 1RM) as your 1RM. After each 3 week cycle add at least 10Lbs to your lower body 1RM's and 5 lbs to your bench press 1RM and restart the cycle.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    180 minutes
  • Created
    Jan 03, 2026 06:28
  • Last Edited
    Jan 03, 2026 06:36
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Front Delts
10.6%
Glutes
9.5%
Quadriceps
8.9%
Hamstrings
8.9%
Chest
7.6%
Abs
7%
Biceps
6.8%
Upper Back
6.4%
Lower Back
5.1%
Lats
5.1%
Middle Delts
2.5%
Calves
2.5%
Cardio
2.1%
Forearms
2.1%
Rear Delts
1.9%
Adductors
1.3%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Treadmill
1
30 mins
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Bench Press (Barbell)
3
8 reps
70%
4
Pec Deck (Machine)
1
10-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
7A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7B
Front Raise
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Bench Press (Barbell)
3
8 reps
70%
4
Pec Deck (Machine)
1
10-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
7A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7B
Front Raise
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Bench Press (Barbell)
3
8 reps
70%
4
Pec Deck (Machine)
1
10-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
7A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7B
Front Raise
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Squat (Barbell)
3
8 reps
70%
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Hamstring Curl
3
10-12 reps
RPE 9
6
Calf Raise (Machine)
3
10-12 reps
RPE 9
7A
Back Extension
3
10-12 reps
-
7B
Bent Leg Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Squat (Barbell)
3
8 reps
70%
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Hamstring Curl
3
10-12 reps
RPE 9
6
Calf Raise (Machine)
3
10-12 reps
RPE 9
7A
Back Extension
3
10-12 reps
-
7B
Bent Leg Raise
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Squat (Barbell)
3
8 reps
70%
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
5
Hamstring Curl
3
10-12 reps
RPE 9
6
Calf Raise (Machine)
3
10-12 reps
RPE 9
7A
Back Extension
3
10-12 reps
-
7B
Bent Leg Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Face Pull
3
10-12 reps
RPE 9
3
Lat Pulldown
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 9
5
T-Bar Row
3
6-8 reps
RPE 9
6
Seated Row (Cable)
3
10-12 reps
RPE 9
7
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
8
Bicep Curl (Dumbbell)
5
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Face Pull
3
10-12 reps
RPE 9
3
Lat Pulldown
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 9
5
T-Bar Row
3
6-8 reps
RPE 9
6
Seated Row (Cable)
3
10-12 reps
RPE 9
7
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
8
Bicep Curl (Dumbbell)
5
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Face Pull
3
10-12 reps
RPE 9
3
Lat Pulldown
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
5
10 reps
RPE 9
5
T-Bar Row
3
6-8 reps
RPE 9
6
Seated Row (Cable)
3
10-12 reps
RPE 9
7
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
8
Bicep Curl (Dumbbell)
5
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Wide Grip)
5
8 reps
75%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
4
Pec Deck (Machine)
3
10-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
7A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7B
Front Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Wide Grip)
5
8 reps
75%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
4
Pec Deck (Machine)
3
10-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
7A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7B
Front Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Bench Press (Wide Grip)
5
8 reps
75%
3
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
4
Pec Deck (Machine)
3
10-12 reps
RPE 9
5
Overhead Extension (EZ Bar)
3
10-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
7A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
7B
Front Raise
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Deadlift (Barbell)
3
8 reps
70%
4
Leg Press
3
6-8 reps
RPE 9
5
Leg Extension
3
10-12 reps
RPE 9
6
Calf Raise (Machine)
3
10-12 reps
RPE 9
7A
Back Extension
3
10-12 reps
-
7B
Bent Leg Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Deadlift (Barbell)
3
8 reps
70%
4
Leg Press
3
6-8 reps
RPE 9
5
Leg Extension
3
10-12 reps
RPE 9
6
Calf Raise (Machine)
3
10-12 reps
RPE 9
7A
Back Extension
3
10-12 reps
-
7B
Bent Leg Raise
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Deadlift (Barbell)
3
8 reps
70%
4
Leg Press
3
6-8 reps
RPE 9
5
Leg Extension
3
10-12 reps
RPE 9
6
Calf Raise (Machine)
3
10-12 reps
RPE 9
7A
Back Extension
3
10-12 reps
-
7B
Bent Leg Raise
3
10-12 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Treadmill
1 Set
30 mins
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
70%
70%
70%
4
Pec Deck (Machine)
1 Set
10-12 Reps
@9
5
Overhead Extension (EZ Bar)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
7A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
7B
Front Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
Day 2
1
Treadmill
1 Set
30 mins
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
70%
70%
70%
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
5
Hamstring Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
6
Calf Raise (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
7A
Back Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
7B
Bent Leg Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
Day 3
1
Treadmill
1 Set
30 mins
-
2
Face Pull
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
3
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@9
@9
@9
@9
@9
5
T-Bar Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
6
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
7
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
8
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@9
@9
@9
@9
@9
Day 4
1
Treadmill
1 Set
30 mins
-
2
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
75%
75%
75%
75%
75%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
5
Overhead Extension (EZ Bar)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
7A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
7B
Front Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
Day 5
1
Treadmill
1 Set
30 mins
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
70%
70%
70%
4
Leg Press
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
5
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
6
Calf Raise (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
7A
Back Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
7B
Bent Leg Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-