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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
    May 02, 2025 09:13
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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