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5/3/1 SBD

by Braden Manning
5 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
    Jul 12, 2025 07:15

Summary

Elevate your strength training with the 5/3/1 SBD program, designed for serious lifters ready to push their limits. Over the course of 4 weeks, you’ll engage in three focused workouts per week, targeting key lifts like the deadlift and bench press to build raw power and muscle. Each session incorporates progressive overload techniques, ensuring you’re constantly challenged while enhancing your performance. Perfect for those with a garage gym setup, this program will help you achieve your strength goals and dominate your lifts. Get ready to transform your training!
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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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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
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