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5/3/1 Simplest Strength 2nd Edition

by Guido Werner

Program Description

5/3/1 Simplest Strength 2nd Edition program. Go up 2.5kg on upper body and 5kg on lower body every 4 weeks

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 04, 2026 02:11
  • Last Edited
    Jan 04, 2026 02:16
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.3%
Front Delts
11.3%
Hamstrings
10.7%
Glutes
9.7%
Triceps
9.7%
Biceps
8.5%
Chest
5.6%
Upper Back
5.6%
Lats
5.6%
Abs
4.7%
Calves
4.4%
Middle Delts
4.1%
Lower Back
3.1%
Forearms
2.8%
Rear Delts
1.6%
Adductors
1.3%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Cambered Bar Squat
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
3
Hamstring Curl
3
15 reps
RPE 8
4
Calf Raise (Machine)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Cambered Bar Squat
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
3
Hamstring Curl
3
12 reps
RPE 8
4
Calf Raise (Machine)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Behind-the-Neck Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
65%
75%
85%
3
Seal Row
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Cambered Bar Squat
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Hamstring Curl
3
8 reps
RPE 6
4
Calf Raise (Machine)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Behind-the-Neck Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
3
Seal Row
3
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
85%
2
Behind-the-Neck Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
3
Seal Row
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Behind-the-Neck Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Seal Row
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Behind-the-Neck Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Seal Row
3
8 reps
RPE 6
4
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
3
Leg Extension
3
15 reps
RPE 8
4
Calf Raise (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
85%
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
3
Leg Extension
3
12 reps
RPE 8
4
Calf Raise (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Leg Extension
3
10 reps
RPE 8
4
Calf Raise (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Leg Extension
3
8 reps
RPE 6
4
Calf Raise (Machine)
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
3
Wide Grip Lat Pulldown
3
15 reps
RPE 8
4
Bicep Curl (Barbell)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
85%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
3
Wide Grip Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Wide Grip Lat Pulldown
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Wide Grip Lat Pulldown
3
8 reps
RPE 6
4
Bicep Curl (Barbell)
3
8 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Cambered Bar Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
3
Hamstring Curl
3 Sets
15 Reps
@8
4
Calf Raise (Machine)
3 Sets
15 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Behind-the-Neck Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
3
Seal Row
3 Sets
15 Reps
@8
4
Bicep Curl (Barbell)
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
3
Leg Extension
3 Sets
15 Reps
@8
4
Calf Raise (Machine)
3 Sets
15 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
3
Wide Grip Lat Pulldown
3 Sets
15 Reps
@8
4
Bicep Curl (Barbell)
3 Sets
15 Reps
@9