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The Mule 5/3/1

by Mason Mccrary
2 athletes joined

Program Description

Designed to build maximum strength, work capacity, and size. BE THE MULE. Start with 90% of max.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 05, 2025 10:32
  • Last Edited
    Jun 18, 2025 10:43

Summary

The Mule 5/3/1 is a focused four-week strength training program designed for serious lifters looking to enhance their power and build muscle. Training four days a week, you'll engage in compound lifts like the Military Press and Deadlift, utilizing a proven 5/3/1 rep scheme that emphasizes progressive overload. Each session combines heavy lifting with accessory work to ensure balanced development and peak performance. Get ready to push your limits and see tangible results in your strength and physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Front Delts
10.9%
Chest
10.3%
Quadriceps
9.8%
Hamstrings
9.1%
Glutes
8.5%
Upper Back
8.1%
Middle Delts
6.9%
Abs
6.2%
Biceps
5.5%
Lats
4.1%
Lower Back
2.8%
Rear Delts
2.3%
Adductors
2.1%
Forearms
0.5%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Military Press (Barbell)
5
1 reps
85%
2
Military Press (Barbell)
1
AMRAP
85%
3
Single Arm Shoulder Press
4
10-20 reps
RPE 8
4A
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8
4B
Face Pull
4
10-20 reps
RPE 8
5
Bicep Curl (Barbell)
4
10-20 reps
RPE 8
6
Bayesian Curl
4
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1 reps
90%
2
Military Press (Barbell)
1
AMRAP
90%
3
Single Arm Shoulder Press
4
10-20 reps
RPE 8
4A
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8
4B
Face Pull
4
10-20 reps
RPE 8
5
Bicep Curl (Barbell)
4
10-20 reps
RPE 8
6
Bayesian Curl
4
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1 reps
95%
2
Military Press (Barbell)
1
AMRAP
95%
3
Single Arm Shoulder Press
4
10-20 reps
RPE 8
4A
Lateral Raise (Dumbbell)
4
10-20 reps
RPE 8
4B
Face Pull
4
10-20 reps
RPE 8
5
Bicep Curl (Barbell)
4
10-20 reps
RPE 8
6
Bayesian Curl
4
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
1 reps
60%
2
Military Press (Barbell)
1
5 reps
60%
3
Single Arm Shoulder Press
2
10-20 reps
RPE 8
4A
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 8
4B
Face Pull
2
10-20 reps
RPE 8
5
Bicep Curl (Barbell)
2
10-20 reps
RPE 8
6
Bayesian Curl
2
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3A
Kroc Row
4
10-20 reps
RPE 8
3B
Pull-Up (Bodyweight)
4
10-20 reps
RPE 8
4A
Zercher Good Morning
4
10-20 reps
RPE 8
4B
Leg Raise (Captain's Chair)
4
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
90%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Kroc Row
4
10-20 reps
RPE 8
4
Pull-Up (Bodyweight)
4
10-20 reps
RPE 8
5
Zercher Good Morning
4
10-20 reps
RPE 8
6
Leg Raise (Captain's Chair)
4
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Kroc Row
4
10-20 reps
RPE 8
4
Pull-Up (Bodyweight)
4
10-20 reps
RPE 8
5
Zercher Good Morning
4
10-20 reps
RPE 8
6
Leg Raise (Captain's Chair)
4
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
60%
2
Deadlift (Barbell)
1
5 reps
60%
3
Kroc Row
2
10-20 reps
RPE 8
4
Pull-Up (Bodyweight)
2
10-20 reps
RPE 8
5
Zercher Good Morning
2
10-20 reps
RPE 8
6
Leg Raise (Captain's Chair)
2
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
85%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Pin Press Bench (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
4
Dip (Weighted)
4
10-20 reps
RPE 8
5A
Chest Fly (Cable)
4
10-20 reps
RPE 8
5B
V-Handle Tricep Pushdown (Cable)
4
10-20 reps
RPE 8
6
Decline Push Up
4
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
90%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Pin Press Bench (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
4
Dip (Weighted)
4
10-20 reps
RPE 8
5
Chest Fly (Cable)
4
10-20 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
4
10-20 reps
RPE 8
7
Decline Push Up
4
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Pin Press Bench (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7
RPE 8
RPE 9
4
Dip (Weighted)
4
10-20 reps
RPE 8
5
Chest Fly (Cable)
4
10-20 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
4
10-20 reps
RPE 8
7
Decline Push Up
4
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
60%
2
Bench Press (Barbell)
1
5 reps
60%
3
Dip (Weighted)
2
10-20 reps
RPE 8
4
Chest Fly (Cable)
2
10-20 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
10-20 reps
RPE 8
6
Decline Push Up
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
85%
2
Squat (Barbell)
1
AMRAP
85%
3A
Leg Press
4
10-20 reps
RPE 8
3B
Leg Curl
4
10-20 reps
RPE 8
4A
Walking Lunge (Dumbbell)
4
10-20 reps
RPE 8
4B
Ab Wheel
4
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
90%
2
Squat (Barbell)
1
AMRAP
90%
3
Leg Press
4
10-20 reps
RPE 8
4
Leg Curl
4
10-20 reps
RPE 8
5
Walking Lunge (Dumbbell)
4
10-20 reps
RPE 8
6
Ab Wheel
4
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
95%
2
Squat (Barbell)
1
AMRAP
95%
3
Leg Press
4
10-20 reps
RPE 8
4
Leg Curl
4
10-20 reps
RPE 8
5
Walking Lunge (Dumbbell)
4
10-20 reps
RPE 8
6
Ab Wheel
4
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
60%
2
Squat (Barbell)
1
5 reps
60%
3
Leg Press
2
10-20 reps
RPE 8
4
Leg Curl
2
10-20 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
10-20 reps
RPE 8
6
Ab Wheel
2
10-20 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Military Press (Barbell)
5 Sets
1 Reps
85%
2
Military Press (Barbell)
1 Set
AMRAP
85%
3
Single Arm Shoulder Press
4 Sets
10-20 Reps
@8
4A
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
@8
4B
Face Pull
4 Sets
10-20 Reps
@8
5
Bicep Curl (Barbell)
4 Sets
10-20 Reps
@8
6
Bayesian Curl
4 Sets
10-20 Reps
@8
Day 2
1
Deadlift (Barbell)
5 Sets
1 Reps
85%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3A
Kroc Row
4 Sets
10-20 Reps
@8
3B
Pull-Up (Bodyweight)
4 Sets
10-20 Reps
@8
4A
Zercher Good Morning
4 Sets
10-20 Reps
@8
4B
Leg Raise (Captain's Chair)
4 Sets
10-20 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
1 Reps
85%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Pin Press Bench (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@7
@8
@9
4
Dip (Weighted)
4 Sets
10-20 Reps
@8
5A
Chest Fly (Cable)
4 Sets
10-20 Reps
@8
5B
V-Handle Tricep Pushdown (Cable)
4 Sets
10-20 Reps
@8
6
Decline Push Up
4 Sets
AMRAP
@8
Day 4
1
Squat (Barbell)
5 Sets
1 Reps
85%
2
Squat (Barbell)
1 Set
AMRAP
85%
3A
Leg Press
4 Sets
10-20 Reps
@8
3B
Leg Curl
4 Sets
10-20 Reps
@8
4A
Walking Lunge (Dumbbell)
4 Sets
10-20 Reps
@8
4B
Ab Wheel
4 Sets
10-20 Reps
@8