5/3/1 Leader

by Paul C.

3 athletes joined

Program Description

5/3/1 Leader + 7th Week Protocol

Program Overview

Level
Intermediate, Advanced
Goal
Powerbuilding, Athletics
Equipment
Full Gym
Program Length
7 weeks
Time Per Workout
60 minutes
Created
Aug 01, 2025 05:39
Last Edited
Nov 19, 2025 05:57

Summary

Unlock your strength potential with the 5/3/1 Leader program, a comprehensive 7-week training plan designed for serious lifters. Committing just 4 days a week, you'll focus on key barbell lifts—Bench Press, Squat, Overhead Press, and Deadlift—using a progressive overload approach that ramps up intensity to maximize gains. Each session is strategically crafted to enhance your strength and muscle endurance, ensuring you stay motivated and challenged. Get ready to elevate your performance and achieve your lifting goals!

Muscle Engagement

Front

Back

MuscleSet

Triceps

13.8%

Front Delts

13.8%

Quadriceps

13.8%

Glutes

13.8%

Hamstrings

13.8%

Abs

10.3%

Chest

6.9%

Middle Delts

6.9%

Adductors

3.4%

Lower Back

3.4%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

WEEK 5

WEEK 6

WEEK 7

Day 1

Bench Press (Barbell)

5 reps

65%

75%

85%

Bench Press (Barbell)

10 reps

50%

Day 1

Bench Press (Barbell)

5 reps

70%

80%

90%

Bench Press (Barbell)

10 reps

50%

Day 1

Bench Press (Barbell)

5 reps

75%

85%

95%

Bench Press (Barbell)

10 reps

50%

Day 1

Bench Press (Barbell)

5 reps

65%

75%

85%

Bench Press (Barbell)

10 reps

50%

Day 1

Bench Press (Barbell)

5 reps

70%

80%

90%

Bench Press (Barbell)

10 reps

50%

Day 1

Bench Press (Barbell)

5 reps

75%

85%

95%

Bench Press (Barbell)

10 reps

50%

Day 1

Bench Press (Barbell)

5 reps

3 reps

1 reps

70%

80%

90%

100%

Day 2

Squat (Barbell)

5 reps

65%

75%

85%

Squat (Barbell)

10 reps

50%

Day 2

Squat (Barbell)

5 reps

70%

80%

90%

Squat (Barbell)

10 reps

50%

Day 2

Squat (Barbell)

5 reps

75%

85%

95%

Squat (Barbell)

10 reps

50%

Day 2

Squat (Barbell)

5 reps

65%

75%

85%

Squat (Barbell)

10 reps

50%

Day 2

Squat (Barbell)

5 reps

70%

80%

90%

Squat (Barbell)

10 reps

50%

Day 2

Squat (Barbell)

5 reps

75%

85%

95%

Squat (Barbell)

10 reps

50%

Day 2

Squat (Barbell)

5 reps

3 reps

1 reps

70%

80%

90%

100%

Day 3

Overhead Press (Barbell)

5 reps

65%

75%

85%

Overhead Press (Barbell)

10 reps

50%

Day 3

Overhead Press (Barbell)

5 reps

70%

80%

90%

Overhead Press (Barbell)

10 reps

50%

Day 3

Overhead Press (Barbell)

5 reps

75%

85%

95%

Overhead Press (Barbell)

10 reps

50%

Day 3

Overhead Press (Barbell)

5 reps

65%

75%

85%

Overhead Press (Barbell)

10 reps

50%

Day 3

Overhead Press (Barbell)

5 reps

70%

80%

90%

Overhead Press (Barbell)

10 reps

50%

Day 3

Overhead Press (Barbell)

5 reps

75%

85%

95%

Overhead Press (Barbell)

10 reps

50%

Day 3

Overhead Press (Barbell)

5 reps

3 reps

1 reps

70%

80%

90%

100%

Day 4

Deadlift (Barbell)

5 reps

65%

75%

85%

Deadlift (Barbell)

10 reps

50%

Day 4

Deadlift (Barbell)

5 reps

70%

80%

90%

Deadlift (Barbell)

10 reps

50%

Day 4

Deadlift (Barbell)

5 reps

75%

85%

95%

Deadlift (Barbell)

10 reps

50%

Day 4

Deadlift (Barbell)

5 reps

65%

75%

85%

Deadlift (Barbell)

10 reps

50%

Day 4

Deadlift (Barbell)

5 reps

70%

80%

90%

Deadlift (Barbell)

10 reps

50%

Day 4

Deadlift (Barbell)

5 reps

75%

85%

95%

Deadlift (Barbell)

10 reps

50%

Day 4

Deadlift (Barbell)

5 reps

3 reps

1 reps

70%

80%

90%

100%

Day 1

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Bench Press (Barbell)

5 Sets

10 Reps

50%

Day 2

Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Squat (Barbell)

5 Sets

10 Reps

50%

Day 3

Overhead Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Overhead Press (Barbell)

5 Sets

10 Reps

50%

Day 4

Deadlift (Barbell)

1 Set

5 Reps

65%

75%

85%

Deadlift (Barbell)

5 Sets

10 Reps

50%