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5/3/1 fsl X wendlers weighted weighted pull ups.

by Lawrence P.

Program Description

Unlock your strength potential with the **5/3/1 FSL X Wendler's Weighted Pull-Ups** program, a meticulously crafted 4-week journey designed for dedicated lifters. This program focuses on progressive overload and incorporates weighted pull-ups to enhance your back strength and muscle hypertrophy. Train 6 days on a 8 day block engaging in compound movements and accessory exercises that target all major muscle groups, ensuring balanced development. With detailed video demonstrations and rep ranges tailored to your fitness level, you'll build the confidence and strength needed to conquer your lifting goals. Get ready to elevate your performance!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 03, 2026 12:21
  • Last Edited
    Apr 03, 2026 01:19
Muscle Engagement
Front
Back
MuscleSet
Lats
12.4%
Upper Back
12.2%
Triceps
10.2%
Front Delts
8.9%
Abs
8.9%
Quadriceps
8.3%
Glutes
7.2%
Biceps
6.8%
Chest
6.8%
Hamstrings
6.6%
Middle Delts
4.3%
Rear Delts
2.6%
Adductors
2.3%
Lower Back
2.1%
Forearms
0.6%
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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
Bench Press (Barbell)
4
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Pull-Up (Weighted)
3
3-5 reps
RPE 8.5
3
Dip (Bodyweight)
2
RPE 9
4
Chest Fly (Machine)
3
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
6
Hanging Knee Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
5 reps
70%
80%
90%
70%
2
Pull-Up (Weighted)
3
3-5 reps
RPE 8.5
3
Dip (Bodyweight)
2
RPE 9
4
Chest Fly (Machine)
3
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
6
Hanging Knee Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Pull-Up (Weighted)
3
3-5 reps
RPE 8.5
3
Dip (Bodyweight)
2
RPE 9
4
Chest Fly (Machine)
3
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
6
Hanging Knee Raise
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Pull-Up (Weighted)
3
3-5 reps
RPE 6
3
Dip (Bodyweight)
2
RPE 8.5
4
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8.5
6
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9.5
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
5 reps
70%
80%
90%
70%
2
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9.5
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9.5
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 8.5
4
Leg Extension
3
12-15 reps
RPE 9
5
Chest Supported Row (Machine)
3
10-12 reps
RPE 8.5
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
20
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
20
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
20
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
12
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 9
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8.5
4
Tricep Pushdown (Cable)
1
1
14-16 reps
14-16 reps
RPE 9
RPE 9.5
5
Hanging Knee Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 9
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8.5
4
Tricep Pushdown (Cable)
1
1
14-16 reps
14-16 reps
RPE 9
RPE 9.5
5
Hanging Knee Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 9
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8.5
4
Tricep Pushdown (Cable)
1
1
14-16 reps
14-16 reps
RPE 9
RPE 9.5
5
Hanging Knee Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 9
2
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8.5
4
Tricep Pushdown (Cable)
1
1
14-16 reps
14-16 reps
RPE 9
RPE 9.5
5
Hanging Knee Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Pull-Up (Bodyweight)
3
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8.5
5
Chest Fly (Machine)
2
10-12 reps
RPE 9
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 9
7
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
5 reps
70%
80%
90%
70%
2
Pull-Up (Bodyweight)
3
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8.5
5
Chest Fly (Machine)
2
10-12 reps
RPE 9
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 9
7
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Pull-Up (Bodyweight)
3
-
3
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8.5
5
Chest Fly (Machine)
2
10-12 reps
RPE 9
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 9
7
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
4
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Pull-Up (Bodyweight)
3
RPE 8.5
3
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8.5
5
Chest Fly (Machine)
2
10-12 reps
RPE 9
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 9
7
Decline Crunch (Weighted)
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
3
Leg Extension
3
10-12 reps
RPE 9.5
4
Single Leg Hip Thrust
3
12-15 reps
RPE 8.5
5
Hip Adductor (Machine)
3
12-15 reps
RPE 9.5
6
Straight Arm Pulldown
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
5 reps
70%
80%
90%
70%
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
3
Leg Extension
3
10-12 reps
RPE 9.5
4
Single Leg Hip Thrust
3
12-15 reps
RPE 8.5
5
Hip Adductor (Machine)
3
12-15 reps
RPE 9.5
6
Straight Arm Pulldown
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
3
Leg Extension
3
10-12 reps
RPE 9.5
4
Single Leg Hip Thrust
3
12-15 reps
RPE 8.5
5
Hip Adductor (Machine)
3
12-15 reps
RPE 9.5
6
Straight Arm Pulldown
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bent Over Row (Barbell)
3
10-12 reps
RPE 8.5
3
Leg Extension
3
10-12 reps
RPE 9
4
Single Leg Hip Thrust
3
12-15 reps
RPE 8
5
Hip Adductor (Machine)
3
12-15 reps
RPE 9
6
Straight Arm Pulldown
3
10-15 reps
RPE 8.5
Week 1
1 / 4 Weeks
Day 3
1
Pull-Up (Bodyweight)
20 Sets
5 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Pull-Up (Weighted)
3 Sets
3-5 Reps
@8.5
3
Dip (Bodyweight)
2 Sets
@9
4
Chest Fly (Machine)
3 Sets
12-15 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@9
6
Hanging Knee Raise
3 Sets
-
Day 2
1
Squat (Barbell)
4 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12-15 Reps
@9
4
Leg Extension
3 Sets
12-15 Reps
@9.5
5
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@9
6
Decline Crunch (Weighted)
3 Sets
12-15 Reps
@9
Day 4
1
Bench Press (Close Grip)
3 Sets
8-10 Reps
@9
2
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@9
3
Overhead Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
@8.5
4
Tricep Pushdown (Cable)
1 Set
1 Set
14-16 Reps
14-16 Reps
@9
@9.5
5
Hanging Knee Raise
3 Sets
-
Day 5
1
Overhead Press (Barbell)
4 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Pull-Up (Bodyweight)
3 Sets
-
3
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@9
4
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@8.5
5
Chest Fly (Machine)
2 Sets
10-12 Reps
@9
6
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
@9
7
Decline Crunch (Weighted)
3 Sets
12-15 Reps
@9
Day 6
1
Deadlift (Barbell)
4 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bent Over Row (Barbell)
3 Sets
10-12 Reps
@8.5
3
Leg Extension
3 Sets
10-12 Reps
@9.5
4
Single Leg Hip Thrust
3 Sets
12-15 Reps
@8.5
5
Hip Adductor (Machine)
3 Sets
12-15 Reps
@9.5
6
Straight Arm Pulldown
3 Sets
10-15 Reps
@9