logo
BoostcampPNG

JOC 5/3/1

by John O.
1 athletes joined

Program Description

Powerlifting focus

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 03, 2025 03:54
  • Last Edited
    Apr 03, 2025 05:13
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
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)
5
5 reps
75%
2
Military Press (Barbell)
5
5 reps
75%
3
Lat Pulldown
5
10 reps
RPE 8
4
Tricep Extension (Cable)
5
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
5
10 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Military Press (Barbell)
5
3 reps
85%
3
Bent Over Row (Barbell)
5
10 reps
RPE 8
4
Tricep Pushdown (Cable)
5
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
5
10 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
95%
2
Military Press (Barbell)
5
1 reps
95%
3
Chest Supported Row (Dumbbell)
5
10 reps
RPE 8
4
Tricep Kickback
5
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 5
2
Treadmill
1
20 mins
RPE 5
3
Bike Erg
1
10 mins
RPE 5
4
Stretching
1
10 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Deadlift (Barbell)
5
5 reps
75%
3
Hanging Leg Raise
5
10 reps
RPE 8
4
Cable Crunch
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
85%
2
Deadlift (Barbell)
5
3 reps
85%
3
Ab Wheel
5
10 reps
RPE 7
4
Glute-Ham Raise
5
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
95%
2
Deadlift (Barbell)
5
1 reps
95%
3
Hanging Leg Raise
5
10 reps
RPE 8
4
Cable Crunch
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 5
2
Treadmill
1
20 mins
RPE 5
3
Bike Erg
1
10 mins
RPE 5
4
Stretching
1
10 mins
RPE 5
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Military Press (Barbell)
5 Sets
5 Reps
75%
3
Lat Pulldown
5 Sets
10 Reps
@8
4
Tricep Extension (Cable)
5 Sets
10 Reps
@8
5
Bicep Curl (Dumbbell)
5 Sets
10 Reps
@5
Day 2
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
3
Hanging Leg Raise
5 Sets
10 Reps
@8
4
Cable Crunch
5 Sets
10 Reps
@8