Program Description
Unlock your strength potential with the 5/3/1 Program, a focused 4-week training plan designed for serious lifters. Train 4 days a week, targeting major lifts like squats, deadlifts, and bench presses, while incorporating accessory exercises to build muscle and improve overall performance. Each week, you'll progressively increase your weights, ensuring you continually challenge yourself and make gains. Perfect for those looking to enhance their strength training routine with a proven method!
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout100 minutes
- CreatedAug 29, 2025 02:49
- Last EditedAug 29, 2025 04:25
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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 8
2
Seated Hamstring Curl
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4A
Split Squat (Dumbbell)
3
12 reps
RPE 8
4B
Calf Raise (Machine)
3
12 reps
RPE 8
5A
Nordic Curl
3
12 reps
RPE 8
5B
Ab Wheel
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
-
2
Seated Hamstring Curl
4
10 reps
-
3
Leg Extension
4
10 reps
-
4A
Split Squat (Dumbbell)
3
12 reps
-
4B
Calf Raise (Machine)
3
12 reps
-
5A
Nordic Curl
3
12 reps
-
5B
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Seated Hamstring Curl
4
10 reps
-
3
Leg Extension
4
10 reps
-
4A
Split Squat (Dumbbell)
3
12 reps
-
4B
Calf Raise (Machine)
3
12 reps
-
5A
Nordic Curl
3
12 reps
-
5B
Ab Wheel
3
12 reps
-
6
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Seated Hamstring Curl
4
10 reps
-
3
Leg Extension
4
10 reps
-
4A
Split Squat (Dumbbell)
3
12 reps
-
4B
Calf Raise (Machine)
3
12 reps
-
5A
Nordic Curl
3
12 reps
-
5B
Ab Wheel
3
12 reps
-
6
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Dip (Weighted)
4
10 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4A
Lateral Raise (Dumbbell)
3
12 reps
-
4B
JM Press
3
12 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Dip (Weighted)
4
10 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4A
Lateral Raise (Dumbbell)
3
12 reps
-
4B
JM Press
3
12 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Dip (Weighted)
4
10 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4A
Lateral Raise (Dumbbell)
3
12 reps
-
4B
JM Press
3
12 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Dip (Weighted)
4
10 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4A
Lateral Raise (Dumbbell)
3
12 reps
-
4B
JM Press
3
12 reps
-
5A
Tricep Pushdown (Cable)
3
12 reps
-
5B
Decline Sit Up (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Assisted)
4
10 reps
-
3
Pendlay Row
4
10 reps
-
4A
Bicep Curl (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12 reps
-
5A
Concentration Curl
3
12 reps
-
5B
Upright Row (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Pull-Up (Assisted)
4
10 reps
-
3
Pendlay Row
4
10 reps
-
4A
Bicep Curl (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12 reps
-
5A
Concentration Curl
3
12 reps
-
5B
Upright Row (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
-
-
-
2
Pull-Up (Assisted)
4
10 reps
-
3
Pendlay Row
4
10 reps
-
4A
Bicep Curl (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12 reps
-
5A
Concentration Curl
3
12 reps
-
5B
Upright Row (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Pull-Up (Assisted)
4
10 reps
-
3
Pendlay Row
4
10 reps
-
4A
Bicep Curl (Dumbbell)
3
10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
12 reps
-
5A
Concentration Curl
3
12 reps
-
5B
Upright Row (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Bench Press (Dumbbell)
3
10 reps
-
3B
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5A
Bench Press (Close Grip)
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Bench Press (Dumbbell)
3
10 reps
-
3B
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5A
Bench Press (Close Grip)
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Bench Press (Dumbbell)
3
10 reps
-
3B
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5A
Bench Press (Close Grip)
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3A
Bench Press (Dumbbell)
3
10 reps
-
3B
Seated Row (Cable)
3
10 reps
-
4
Lateral Raise (Machine)
3
10 reps
-
5A
Bench Press (Close Grip)
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)3 Sets
5 Reps
-
2
Dip (Weighted)4 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)4 Sets
10 Reps
-
4A
Lateral Raise (Dumbbell)3 Sets
12 Reps
-
4B
JM Press3 Sets
12 Reps
-
5A
Tricep Pushdown (Cable)3 Sets
12 Reps
-
5B
Decline Sit Up (Bodyweight)3 Sets
12 Reps
-
Day 3
1
Deadlift (Barbell)3 Sets
5 Reps
-
2
Pull-Up (Assisted)4 Sets
10 Reps
-
3
Pendlay Row4 Sets
10 Reps
-
4A
Bicep Curl (Dumbbell)3 Sets
10 Reps
-
4B
Rear Delt Fly (Dumbbell)3 Sets
12 Reps
-
5A
Concentration Curl3 Sets
12 Reps
-
5B
Upright Row (Cable)3 Sets
12 Reps
-
Day 4
1
Leg Press3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
10 Reps
-
3A
Bench Press (Dumbbell)3 Sets
10 Reps
-
3B
Seated Row (Cable)3 Sets
10 Reps
-
4
Lateral Raise (Machine)3 Sets
10 Reps
-
5A
Bench Press (Close Grip)3 Sets
10 Reps
-
5B
Bicep Curl (Cable)3 Sets
10 Reps
-
Day 1
1
Squat (Low Bar)3 Sets
5 Reps
@8
2
Seated Hamstring Curl4 Sets
10 Reps
@8
3
Leg Extension4 Sets
10 Reps
@8
4A
Split Squat (Dumbbell)3 Sets
12 Reps
@8
4B
Calf Raise (Machine)3 Sets
12 Reps
@8
5A
Nordic Curl3 Sets
12 Reps
@8
5B
Ab Wheel3 Sets
12 Reps
@8