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5/3/1 Coffinworm

by zcd
27 athletes joined
5.0
(1 rating)

Program Description

This program is ideal for those that want to simplify their training and just handle heavy weights. Do this as a leader program for 2 cycles This can be done 3 or 4 days per week. The third week is a semi-deload 2-3 days of hard conditioning maximum 3-5 days of easy conditioning From page 125 of 5/3/1 Forever

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 27, 2024 03:15
  • Last Edited
    Jun 18, 2025 12:39

Summary

Unleash your strength with the 5/3/1 Coffinworm program, a focused 3-week training plan designed for serious lifters. Committing to four days a week, you'll tackle foundational lifts like squats, deadlifts, and bench presses, progressively increasing intensity to maximize gains. Accessory work targets your push, pull, and core for balanced development, ensuring you build muscle and power effectively. Get ready to elevate your training and crush your goals!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
1
1
3-5 reps
1-3 reps
90%
100%
3
Bench Press (Barbell)
5
5 reps
70%
4
Push Accessories
1
25-50 reps
-
5
Pull Accessories
1
25-50 reps
-
6
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
1
1
3-5 reps
1-3 reps
90%
100%
3
Bench Press (Barbell)
5
5 reps
70%
4
Push Accessories
1
25-50 reps
-
5
Pull Accessories
1
25-50 reps
-
6
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
75%
85%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
1
1
3-5 reps
1-3 reps
90%
100%
3
Deadlift (Barbell)
5
5 reps
70%
4
Push Accessories
1
25-50 reps
-
5
Pull Accessories
1
25-50 reps
-
6
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
1
1
3-5 reps
1-3 reps
90%
100%
3
Deadlift (Barbell)
5
5 reps
70%
4
Push Accessories
1
25-50 reps
-
5
Pull Accessories
1
25-50 reps
-
6
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
75%
85%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
1
1
3-5 reps
1-3 reps
90%
100%
3
Squat (Barbell)
5
5 reps
70%
4
Push Accessories
1
25-50 reps
-
5
Pull Accessories
1
25-50 reps
-
6
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
1
1
3-5 reps
1-3 reps
90%
100%
3
Squat (Barbell)
5
5 reps
70%
4
Push Accessories
1
25-50 reps
-
5
Pull Accessories
1
25-50 reps
-
6
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
75%
85%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
1
1
3-5 reps
1-3 reps
90%
100%
3
Overhead Press (Barbell)
5
5 reps
70%
4
Push Accessories
1
25-50 reps
-
5
Pull Accessories
1
25-50 reps
-
6
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
1
1
3-5 reps
1-3 reps
90%
100%
3
Overhead Press (Barbell)
5
5 reps
70%
4
Push Accessories
1
25-50 reps
-
5
Pull Accessories
1
25-50 reps
-
6
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Squat (Barbell)
1 Set
1 Set
3-5 Reps
1-3 Reps
90%
100%
3
Bench Press (Barbell)
5 Sets
5 Reps
70%
4
Push Accessories
1 Set
25-50 Reps
-
5
Pull Accessories
1 Set
25-50 Reps
-
6
Single Leg / Core Accessories
1 Set
25-50 Reps
-
Day 2
1
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Overhead Press (Barbell)
1 Set
1 Set
3-5 Reps
1-3 Reps
90%
100%
3
Deadlift (Barbell)
5 Sets
5 Reps
70%
4
Push Accessories
1 Set
25-50 Reps
-
5
Pull Accessories
1 Set
25-50 Reps
-
6
Single Leg / Core Accessories
1 Set
25-50 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
3-5 Reps
1-3 Reps
90%
100%
3
Squat (Barbell)
5 Sets
5 Reps
70%
4
Push Accessories
1 Set
25-50 Reps
-
5
Pull Accessories
1 Set
25-50 Reps
-
6
Single Leg / Core Accessories
1 Set
25-50 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
1-3 Reps
90%
100%
3
Overhead Press (Barbell)
5 Sets
5 Reps
70%
4
Push Accessories
1 Set
25-50 Reps
-
5
Pull Accessories
1 Set
25-50 Reps
-
6
Single Leg / Core Accessories
1 Set
25-50 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
zcdMan
8 months ago
2 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Coffinworm is my favourite 5/3/1 template so far. Lots of volume at high percentages. These reps at 100% let you know real quick if your TM is set correctly. Much less plate changing compared to black army jacket / spinal tap variants. Planning to alternate between this and leviathan