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BoostcampPNG

5/3/1 BBB - With accessories

by Bernardo S.
20 athletes joined

Program Description

A training program that can be repeated forever, with a linear progression. You can adapt the progression (double progression, for example) and the number of accessories.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 18, 2025 11:39
  • Last Edited
    Sep 22, 2025 02:18

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.4%
Triceps
12.5%
Front Delts
10.1%
Glutes
9.2%
Hamstrings
8.6%
Lats
8.1%
Middle Delts
7.5%
Chest
7.5%
Upper Back
5.9%
Abs
5.7%
Biceps
5%
Calves
2.3%
Adductors
2.1%
Lower Back
1.8%
Forearms
0.5%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5.1 reps
65%
75%
85%
2
Bench Press (Barbell)
4
3 reps
RPE 8-9
3
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Leg Extension
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3.1 reps
70%
80%
90%
2
Bench Press (Barbell)
4
4 reps
RPE 8-9
3
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Leg Extension
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1.1 reps
75%
85%
95%
2
Bench Press (Barbell)
4
5 reps
RPE 8-9
3
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Leg Extension
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
4
3 reps
RPE 8
3
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Leg Extension
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5.1 reps
65%
75%
85%
2
Squat (Paused)
4
3 reps
RPE 8-9
3
Seated Wide-Grip Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hamstring Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3.1 reps
70%
80%
90%
2
Squat (Paused)
4
4 reps
RPE 8-9
3
Seated Wide-Grip Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hamstring Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1.1 reps
75%
85%
95%
2
Squat (Paused)
4
5 reps
RPE 8-9
3
Seated Wide-Grip Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hamstring Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Squat (Paused)
4
3 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hamstring Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5.1 reps
65%
75%
85%
2
Pin Overhead Press
4
3+ reps
RPE 8-9
3
Seated Row (Lat Focus)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Ab Wheel
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3.1 reps
70%
80%
90%
2
Pin Overhead Press
4
4+ reps
RPE 8-9
3
Seated Row (Lat Focus)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Ab Wheel
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1.1 reps
75%
85%
95%
2
Pin Overhead Press
4
5+ reps
RPE 8-9
3
Seated Row (Lat Focus)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Ab Wheel
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Pin Overhead Press
4
3+ reps
RPE 8
3
Seated Row (Lat Focus)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Ab Wheel
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5.1 reps
65%
75%
85%
2
Deadlift (Paused)
3
3 reps
RPE 8-9
3
Seated Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Single Leg Press
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3.1 reps
70%
80%
90%
2
Deadlift (Paused)
3
4 reps
RPE 8-9
3
Seated Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Single Leg Press
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1.1 reps
75%
85%
95%
2
Deadlift (Paused)
3
5 reps
RPE 8-9
3
Seated Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Single Leg Press
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift (Paused)
3
3 reps
RPE 8
3
Seated Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Single Leg Press
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5.1 Reps
65%
75%
85%
2
Bench Press (Barbell)
4 Sets
3 Reps
@8-9
3
Lat Pulldown
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Leg Extension
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5.1 Reps
65%
75%
85%
2
Squat (Paused)
4 Sets
3 Reps
@8-9
3
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Hamstring Curl
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Bicep Curl (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5.1 Reps
65%
75%
85%
2
Deadlift (Paused)
3 Sets
3 Reps
@8-9
3
Seated Row (Cable)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Single Leg Press
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5.1 Reps
65%
75%
85%
2
Pin Overhead Press
4 Sets
3+ Reps
@8-9
3
Seated Row (Lat Focus)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
6
Ab Wheel
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10