5/3/1 +

by Nicholas Middleton

6 athletes joined

Program Description

TRAINING MAX: *** Set initial 1 Rep Max to 90% of true one-rep max. ** Use your Week 1 + sets to fine tune your 1RM. For example, if you can do 12 or more for your week 1 top set, bump up your training max. If you can only do 4-6, lower it. If you can do 8-12 at RPE 9 it's probably right on.

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Dec 31, 2024 11:31
Last Edited
Jun 18, 2025 08:36

Summary

Elevate your strength training with the 5/3/1 + program, designed for dedicated lifters looking to push their limits over four intense weeks. This four-day-a-week regimen emphasizes major lifts like the bench press, squat, and deadlift, incorporating progressive overload and varied intensity techniques to maximize muscle growth and strength gains. Each session blends traditional lifts with accessory work, ensuring a well-rounded approach to building power and endurance. Get ready to transform your physique and crush your personal bests!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Barbell)

1 reps

2 reps

3 reps

4 reps

8 reps

9 reps

10 reps

88%

78%

50%

Overhead Press (Barbell)

5 reps

8 reps

9 reps

10 reps

65%

75%

85%

50%

Russian Twist (Dumbbell)

12 reps

RPE 10

Tricep Pushdown (Cable)

10 reps

RPE 9.5

Chest Fly (Dumbbell)

10 reps

RPE 9

Day 1

Bench Press (Barbell)

1 reps

2 reps

3 reps

4 reps

8 reps

9 reps

10 reps

92%

82%

50%

Overhead Press (Barbell)

3 reps

8 reps

9 reps

10 reps

70%

80%

90%

50%

Russian Twist (Dumbbell)

12 reps

RPE 10

Tricep Pushdown (Cable)

10 reps

RPE 9.5

Chest Fly (Dumbbell)

10 reps

RPE 9

Day 1

Bench Press (Barbell)

1 reps

2 reps

3 reps

4 reps

8 reps

9 reps

10 reps

95%

85%

50%

Overhead Press (Barbell)

5 reps

3 reps

1 reps

8 reps

9 reps

10 reps

75%

85%

95%

50%

Russian Twist (Dumbbell)

12 reps

RPE 10

Tricep Pushdown (Cable)

10 reps

RPE 9.5

Chest Fly (Dumbbell)

10 reps

RPE 9

Day 1

Bench Press (Barbell)

1 reps

2 reps

3 reps

4 reps

8 reps

9 reps

10 reps

98%

88%

50%

Overhead Press (Barbell)

5 reps

9 reps

10 reps

65%

75%

85%

50%

Russian Twist (Dumbbell)

12 reps

RPE 10

Tricep Pushdown (Cable)

10 reps

RPE 9.5

Chest Fly (Dumbbell)

10 reps

RPE 9

Day 2

Squat (Barbell)

5 reps

65%

75%

85%

Deadlift (Barbell)

6 reps

60%

Deadlift (Barbell)

8 reps

60%

Lateral Raise (Cable)

10 reps

RPE 9

Decline Crunch (Weighted)

Hammer Curl

10 reps

RPE 9

Seated Row (Cable)

10 reps

RPE 9

Day 2

Squat (Barbell)

3 reps

70%

80%

90%

Deadlift (Barbell)

7 reps

55%

Deadlift (Barbell)

9 reps

55%

Lateral Raise (Cable)

10 reps

RPE 9

Decline Crunch (Weighted)

Hammer Curl

10 reps

RPE 9

Seated Row (Cable)

10 reps

RPE 9

Day 2

Squat (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Deadlift (Barbell)

8 reps

50%

Deadlift (Barbell)

10 reps

50%

Lateral Raise (Cable)

10 reps

RPE 9-10

Decline Crunch (Weighted)

12 reps

RPE 10

Hammer Curl

10 reps

RPE 9-10

Seated Row (Cable)

10 reps

RPE 9-10

Day 2

Squat (Barbell)

1 reps

2 reps

3 reps

4 reps

8 reps

9 reps

10 reps

98%

88%

50%

Seated Row (Cable)

10 reps

RPE 9-10

Reverse Hyperextension

10 reps

RPE 9.5

Decline Crunch (Weighted)

12 reps

RPE 10

Hammer Curl

10 reps

RPE 9-10

Day 3

Bench Press (Barbell)

5 reps

8 reps

9 reps

10 reps

65%

75%

85%

50%

Overhead Press (Barbell)

1 reps

2 reps

3 reps

4 reps

8 reps

9 reps

10 reps

88%

78%

50%

Tricep Pushdown (Cable)

10 reps

RPE 9-10

Reverse Abs Crunch (Bodyweight)

12 reps

RPE 10

Rear Delt Fly (Cable)

10 reps

RPE 9-10

Day 3

Bench Press (Barbell)

3 reps

8 reps

9 reps

10 reps

70%

80%

90%

50%

Overhead Press (Barbell)

1 reps

2 reps

3 reps

4 reps

8 reps

9 reps

10 reps

92%

82%

50%

Tricep Pushdown (Cable)

10 reps

RPE 9-10

Reverse Abs Crunch (Bodyweight)

12 reps

RPE 10

Rear Delt Fly (Cable)

10 reps

RPE 9-10

Day 3

Bench Press (Barbell)

5 reps

3 reps

1 reps

8 reps

9 reps

10 reps

75%

85%

95%

50%

Overhead Press (Barbell)

1 reps

2 reps

3 reps

4 reps

8 reps

9 reps

10 reps

95%

85%

50%

Tricep Pushdown (Cable)

10 reps

RPE 9-10

Reverse Abs Crunch (Bodyweight)

12 reps

RPE 10

Rear Delt Fly (Cable)

10 reps

RPE 9-10

Day 3

Bench Press (Barbell)

5 reps

8 reps

9 reps

10 reps

65%

75%

85%

50%

Overhead Press (Barbell)

1 reps

2 reps

3 reps

4 reps

8 reps

9 reps

10 reps

98%

88%

50%

Tricep Pushdown (Cable)

10 reps

RPE 9

Reverse Abs Crunch (Bodyweight)

12 reps

RPE 10

Rear Delt Fly (Cable)

10 reps

RPE 9

Day 4

Deadlift (Barbell)

5 reps

65%

75%

85%

Squat (Barbell)

6 reps

60%

Squat (Barbell)

8 reps

60%

Incline Curl (Dumbbell)

10 reps

RPE 9.5

Single Leg Press

10 reps

RPE 9

Lat Pulldown (Single Arm)

10 reps

RPE 9-10

Cable Crunch

12 reps

RPE 10

Day 4

Deadlift (Barbell)

3 reps

70%

80%

90%

Squat (Barbell)

7 reps

55%

Squat (Barbell)

9 reps

55%

Incline Curl (Dumbbell)

10 reps

RPE 9.5

Single Leg Press

10 reps

RPE 9

Lat Pulldown (Single Arm)

10 reps

RPE 9-10

Cable Crunch

12 reps

RPE 10

Day 4

Deadlift (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Squat (Barbell)

8 reps

50%

Squat (Barbell)

10 reps

50%

Incline Curl (Dumbbell)

10 reps

RPE 9.5

Single Leg Press

10 reps

RPE 9

Lat Pulldown (Single Arm)

10 reps

RPE 9-10

Cable Crunch

12 reps

RPE 10

Day 4

Deadlift (Barbell)

1 reps

2 reps

3 reps

4 reps

8 reps

9 reps

10 reps

98%

88%

50%

Incline Curl (Dumbbell)

10 reps

RPE 9.5

Single Leg Press

10 reps

RPE 9

Lat Pulldown (Single Arm)

10 reps

RPE 9-10

Cable Crunch

12 reps

RPE 10

Day 1

Bench Press (Barbell)

1 Set

1 Reps

2 Reps

3 Reps

4 Reps

8 Reps

9 Reps

10 Reps

88%

78%

50%

Overhead Press (Barbell)

1 Set

2 Sets

5 Reps

8 Reps

9 Reps

10 Reps

65%

75%

85%

50%

Russian Twist (Dumbbell)

4 Sets

12 Reps

@10

Tricep Pushdown (Cable)

4 Sets

10 Reps

@9.5

Chest Fly (Dumbbell)

4 Sets

10 Reps

Day 2

Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Deadlift (Barbell)

2 Sets

6 Reps

60%

Deadlift (Barbell)

3 Sets

8 Reps

60%

Lateral Raise (Cable)

3 Sets

10 Reps

Decline Crunch (Weighted)

4 Sets

Hammer Curl

4 Sets

10 Reps

Seated Row (Cable)

4 Sets

10 Reps

Day 3

Bench Press (Barbell)

1 Set

2 Sets

5 Reps

8 Reps

9 Reps

10 Reps

65%

75%

85%

50%

Overhead Press (Barbell)

1 Set

1 Reps

2 Reps

3 Reps

4 Reps

8 Reps

9 Reps

10 Reps

88%

78%

50%

Tricep Pushdown (Cable)

4 Sets

10 Reps

@9-10

Reverse Abs Crunch (Bodyweight)

4 Sets

12 Reps

@10

Rear Delt Fly (Cable)

3 Sets

10 Reps

@9-10

Day 4

Deadlift (Barbell)

1 Set

5 Reps

65%

75%

85%

Squat (Barbell)

2 Sets

6 Reps

60%

Squat (Barbell)

3 Sets

8 Reps

60%

Incline Curl (Dumbbell)

3 Sets

10 Reps

@9.5

Single Leg Press

3 Sets

10 Reps

Lat Pulldown (Single Arm)

4 Sets

10 Reps

@9-10

Cable Crunch

4 Sets

12 Reps

@10