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5/3/1 SBD

by Braden Manning
3 athletes joined

Program Description

Pure powerlifting 5/3/1 program for SBD. Accessories are chosen to compliment the lift of the current day. Use 90% of your max when prompted to input your max. When you’ve finished this program, increase whatever maxes you last used by 10 pounds on Squat and Deadlift, and 5 pound on Bench.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 17, 2025 04:49
  • Last Edited
    May 28, 2025 06:30
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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
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
60%
2
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
60%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Press
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Leg Press
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
60%
2
Leg Press
3
10 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Seated Calf Raise
3
10 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8
4
Preacher Curl (Barbell)
3 Sets
10 Reps
@8
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
4
Lateral Raise (Cable)
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Leg Press
3 Sets
10 Reps
@8
3
Lying Leg Curl
3 Sets
10 Reps
@8
4
Seated Calf Raise
3 Sets
10 Reps
@8