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5/3/1 Football Powerlifting

by Wyatt J.
1 athletes joined

Program Description

Unleash your inner athlete with the 5/3/1 Football Powerlifting program, designed for those who are serious about building strength and muscle over four intensive weeks. Comprising 12 workouts, this program combines foundational lifts like squats, deadlifts, and bench presses with targeted accessory work to enhance your overall athletic performance. Each session is structured to maximize gains while fitting seamlessly into your schedule, requiring only 60 minutes of focused effort. Get ready to elevate your training and achieve your strength goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle, Strength
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 07, 2026 03:07
  • Last Edited
    Apr 08, 2026 01:02
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.7%
Glutes
10.2%
Chest
9.8%
Triceps
9.8%
Front Delts
9.8%
Quadriceps
8.8%
Hamstrings
8.8%
Abs
8.8%
Lats
7.8%
Biceps
6.8%
Lower Back
4.4%
Adductors
1.5%
Rear Delts
1.5%
Forearms
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Belt Squat
3
12 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 7
4
Ab Wheel
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Belt Squat
3
12 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 7
4
Ab Wheel
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Belt Squat
3
12 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 7
4
Ab Wheel
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Belt Squat
3
12 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
4
10 reps
RPE 7
4
Ab Wheel
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 7
3
Meadow Row
4
10 reps
RPE 7
4
Landmine Press
3
12 reps
RPE 7
5
Face Pull
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 7
3
Meadow Row
4
10 reps
RPE 7
4
Landmine Press
3
12 reps
RPE 7
5
Face Pull
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 7
3
Meadow Row
4
10 reps
RPE 7
4
Landmine Press
3
12 reps
RPE 7
5
Face Pull
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Barbell)
4
10-12 reps
RPE 7
3
Meadow Row
4
10 reps
RPE 7
4
Landmine Press
3
12 reps
RPE 7
5
Face Pull
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Back Extension
3
15 reps
RPE 10
3
Hammer Curl (Cable)
3
12 reps
RPE 7
4
Landmine Twist
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Back Extension
3
15 reps
RPE 10
3
Hammer Curl (Cable)
3
12 reps
RPE 7
4
Landmine Twist
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Back Extension
3
15 reps
RPE 10
3
Hammer Curl (Cable)
3
12 reps
RPE 7
4
Landmine Twist
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Back Extension
3
15 reps
RPE 10
3
Hammer Curl (Cable)
3
12 reps
RPE 7
4
Landmine Twist
3
10 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Belt Squat
3 Sets
12 Reps
@7
3
Lat Pulldown (Neutral Grip)
4 Sets
10 Reps
@7
4
Ab Wheel
3 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Barbell)
4 Sets
10-12 Reps
@7
3
Meadow Row
4 Sets
10 Reps
@7
4
Landmine Press
3 Sets
12 Reps
@7
5
Face Pull
3 Sets
20 Reps
@6
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Back Extension
3 Sets
15 Reps
@10
3
Hammer Curl (Cable)
3 Sets
12 Reps
@7
4
Landmine Twist
3 Sets
10 Reps
@6