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5/3/1 | 5x5 | Push Pull Leg Push Proterior Arm

by KS T

Program Description

To fuse raw strength and muscle-building volume into one cohesive plan—leveraging Jim Wendler’s 5/3/1 cycles for progressive overload, 5×5 compound work for hypertrophy, and a push/pull/legs split with extra posterior-chain and arm days to ensure balanced development, correct weaknesses, and minimize injury risk.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 24, 2025 10:54
  • Last Edited
    Aug 16, 2025 08:24

Summary

Unlock your strength with this comprehensive 4-week program designed to build muscle and enhance overall fitness. Combining the proven principles of 5/3/1 and 5x5 with a structured Push-Pull-Leg split, you'll train six days a week, focusing on major lifts and accessory work that targets all muscle groups. Each session is crafted to push your limits, ensuring progressive overload and optimal results. Perfect for those ready to elevate their training and achieve their fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.7%
Chest
12.3%
Front Delts
9.9%
Quadriceps
8.2%
Upper Back
8%
Middle Delts
7.4%
Lats
7.3%
Glutes
7.2%
Biceps
6.4%
Abs
5.3%
Hamstrings
4.5%
Calves
3.1%
Adductors
3%
Abductors
1.5%
Forearms
0.9%
Rear Delts
0.3%
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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
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
80%
75%
70%
65%
60%
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
Dip (Weighted)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
80%
75%
70%
65%
60%
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
Dip (Weighted)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
80%
75%
70%
65%
60%
4
Chest Fly (Machine)
3
8-12 reps
RPE 8
5
Dip (Weighted)
3
8-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
50%
2
Chest Fly (Machine)
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
5 reps
5 reps
65%
75%
2
Barbell Row
1
AMRAP
85%
3
Barbell Row
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
80%
75%
70%
65%
60%
4
Pull-Up (Assisted)
3
8-12 reps
RPE 8
5
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
3 reps
3 reps
70%
80%
2
Barbell Row
1
AMRAP
90%
3
Barbell Row
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
80%
75%
70%
65%
60%
4
Pull-Up (Assisted)
3
8-12 reps
RPE 8
5
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
5 reps
3 reps
75%
85%
2
Barbell Row
1
AMRAP
95%
3
Barbell Row
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
80%
75%
70%
65%
60%
4
Pull-Up (Assisted)
3
8-12 reps
RPE 8
5
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
50%
2
Pull-Up (Assisted)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
80%
75%
70%
65%
60%
4
Leg Extension
3
8-12 reps
RPE 8
5
Calf Raise (Leg Press)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
80%
75%
70%
65%
60%
4
Leg Extension
3
8-12 reps
RPE 8
5
Calf Raise (Leg Press)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
80%
75%
70%
65%
60%
4
Leg Extension
3
8-12 reps
RPE 8
5
Calf Raise (Leg Press)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Leg Extension
3
8-12 reps
RPE 8
3
Calf Raise (Leg Press)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Cable Crunch
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
80%
75%
70%
65%
60%
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Dip (Weighted)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
80%
75%
70%
65%
60%
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Dip (Weighted)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
80%
75%
70%
65%
60%
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Dip (Weighted)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
50%
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
3
Dip (Weighted)
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Sumo Deadlift (Barbell)
1
AMRAP
85%
3
Sumo Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
80%
75%
70%
65%
60%
4
Pull-Up (Assisted)
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Sumo Deadlift (Barbell)
1
AMRAP
90%
3
Sumo Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
80%
75%
70%
65%
60%
4
Pull-Up (Assisted)
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Sumo Deadlift (Barbell)
1
AMRAP
95%
3
Sumo Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
80%
75%
70%
65%
60%
4
Pull-Up (Assisted)
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
50%
2
Pull-Up (Assisted)
3
8-12 reps
RPE 8
3
Hip Abductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Cable Crunch
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
80%
75%
70%
65%
60%
4A
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
5A
Single Arm Overhead Tricep Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5B
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Overhead Press (Barbell)
1
AMRAP
90%
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
80%
75%
70%
65%
60%
4A
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
5A
Single Arm Overhead Tricep Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5B
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Overhead Press (Barbell)
1
AMRAP
95%
3
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
80%
75%
70%
65%
60%
4A
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
5A
Single Arm Overhead Tricep Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5B
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
50%
2A
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
3A
Single Arm Overhead Tricep Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3B
Hammer Curl (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
80%
75%
70%
65%
60%
4
Chest Fly (Machine)
3 Sets
8-12 Reps
@8
5
Dip (Weighted)
3 Sets
8-12 Reps
@8
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
Day 2
1
Barbell Row
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Barbell Row
1 Set
AMRAP
85%
3
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
80%
75%
70%
65%
60%
4
Pull-Up (Assisted)
3 Sets
8-12 Reps
@8
5
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
6
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
80%
75%
70%
65%
60%
4
Leg Extension
3 Sets
8-12 Reps
@8
5
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
6
Cable Crunch
3 Sets
8-12 Reps
@8
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
80%
75%
70%
65%
60%
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Dip (Weighted)
3 Sets
8-12 Reps
@8
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
Day 5
1
Sumo Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Sumo Deadlift (Barbell)
1 Set
AMRAP
85%
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
80%
75%
70%
65%
60%
4
Pull-Up (Assisted)
3 Sets
8-12 Reps
@8
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
6
Cable Crunch
3 Sets
8-12 Reps
@8
Day 6
1
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Overhead Press (Barbell)
1 Set
AMRAP
85%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
80%
75%
70%
65%
60%
4A
Close Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
4B
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
5A
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
5B
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
6
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@8