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BoostcampPNG

3/5/1

by Phil W.

Program Description

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Program Overview

  • Level
    Novice
  • Goal
    Strength
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 30, 2026 04:40
  • Last Edited
    Mar 30, 2026 04:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Front Delts
11.9%
Hamstrings
10.6%
Quadriceps
10.2%
Glutes
10.2%
Chest
9.3%
Abs
8.1%
Lower Back
5.5%
Biceps
5.1%
Middle Delts
4.2%
Upper Back
3.8%
Lats
3.4%
Forearms
2.1%
Calves
1.7%
Adductors
1.3%
Rear Delts
0.8%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-12 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-12 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-12 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-12 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-12 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
4
Pec Deck (Machine)
2
8-12 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
2
Hack Squat
2
8-12 reps
RPE 9
3
Leg Extension
2
8-12 reps
RPE 9
4
Calf Raise (Machine)
2
8-12 reps
RPE 9
5
Plank (Weighted)
2
0.5 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Hack Squat
2
8-12 reps
RPE 9
3
Leg Extension
2
8-12 reps
RPE 9
4
Calf Raise (Machine)
2
8-12 reps
RPE 9
5
Plank (Weighted)
2
0.5 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Hack Squat
2
8-12 reps
RPE 9
3
Leg Extension
2
8-12 reps
RPE 9
4
Calf Raise (Machine)
2
8-12 reps
RPE 9
5
Plank (Weighted)
2
0.5 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Hack Squat
2
8-12 reps
RPE 9
3
Leg Extension
2
8-12 reps
RPE 9
4
Calf Raise (Machine)
2
8-12 reps
RPE 9
5
Plank (Weighted)
2
0.5 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
2
Hack Squat
2
8-12 reps
RPE 9
3
Leg Extension
2
8-12 reps
RPE 9
4
Calf Raise (Machine)
2
8-12 reps
RPE 9
5
Plank (Weighted)
2
0.5 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Hack Squat
2
8-12 reps
RPE 9
3
Leg Extension
2
8-12 reps
RPE 9
4
Calf Raise (Machine)
2
8-12 reps
RPE 9
5
Plank (Weighted)
2
0.5 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
3
Dip (Bodyweight)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
3
Dip (Bodyweight)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
3
Dip (Bodyweight)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
3
Dip (Bodyweight)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
3
Dip (Bodyweight)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
3
Dip (Bodyweight)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hamstring Curl
2
8-12 reps
RPE 9
4
Back Extension (Weighted)
2
8-12 reps
RPE 9
5
Single Arm Farmer Carry
1
0.5 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hamstring Curl
2
8-12 reps
RPE 9
4
Back Extension (Weighted)
2
8-12 reps
RPE 9
5
Single Arm Farmer Carry
1
0.5 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hamstring Curl
2
8-12 reps
RPE 9
4
Back Extension (Weighted)
2
8-12 reps
RPE 9
5
Single Arm Farmer Carry
1
0.5 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hamstring Curl
2
8-12 reps
RPE 9
4
Back Extension (Weighted)
2
8-12 reps
RPE 9
5
Single Arm Farmer Carry
1
0.5 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hamstring Curl
2
8-12 reps
RPE 9
4
Back Extension (Weighted)
2
8-12 reps
RPE 9
5
Single Arm Farmer Carry
1
0.5 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
3
Hamstring Curl
2
8-12 reps
RPE 9
4
Back Extension (Weighted)
2
8-12 reps
RPE 9
5
Single Arm Farmer Carry
1
0.5 mins
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Tempo Bench Press
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
65%
75%
85%
2
Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
3
Lat Pulldown (Close Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
4
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
5
Bicep Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
Day 2
1
Tempo Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
65%
75%
85%
2
Hack Squat
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
3
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
4
Calf Raise (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
5
Plank (Weighted)
1 Set
1 Set
0.5 mins
0.5 mins
@9
@9
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
65%
75%
85%
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
3
Dip (Bodyweight)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
6
Bicep Curl (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
Day 4
1
Tempo Deadlift
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
3
Hamstring Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
4
Back Extension (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
5
Single Arm Farmer Carry
1 Set
0.5 mins
@9