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5/3/1 & Bodybuilding

by Musculus M.

Program Description

This is very close to the original bodybuilding template by Wendler, but I reduced it to mostly 3 working sets on accessories to keep it shorter and improve recovery. You can find the original "5/3/1 and bodybuilding" template on Boostcamp. I've also switched out a few exercises because of the way my gym is set up and personal liking. I added in calves on lower days and hammer curls for forearm development. After every successfull 4 week cycle add 10lbs to squat and deadlift, 5lbs to bench and shoulder press. Feel free to do your own modifications. The most important part is that you enjoy the program and stay consistant with it!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 27, 2025 02:33
  • Last Edited
    Jun 05, 2025 05:30

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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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Hammer Curl
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Hammer Curl
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Hammer Curl
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Hammer Curl
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Hyperextension
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Hyperextension
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Hyperextension
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Chest Supported Row (Dumbbell)
3
12 reps
-
3
Lat Pulldown
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Hyperextension
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Dip (Assisted)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher (Dumbbell)
4
10 reps
-
5
Tricep Pushdown (Cable)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Dip (Assisted)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher (Dumbbell)
4
10 reps
-
5
Tricep Pushdown (Cable)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Dip (Assisted)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher (Dumbbell)
4
10 reps
-
5
Tricep Pushdown (Cable)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Dip (Assisted)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Skull Crusher (Dumbbell)
4
10 reps
-
5
Tricep Pushdown (Cable)
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Press
3
15 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
3
15 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Leg Press
3
15 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Leg Press
3
15 reps
-
3
Leg Curl
3
15 reps
-
4
Leg Extension
3
12 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Abs Crunch (Machine)
3
12 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
10 Reps
-
5
Hyperextension
3 Sets
10 Reps
-
6
Leg Raise (Captain's Chair)
3 Sets
12 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Dip (Assisted)
3 Sets
10 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
4
Skull Crusher (Dumbbell)
4 Sets
10 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
20 Reps
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Leg Press
3 Sets
15 Reps
-
3
Leg Curl
3 Sets
15 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
10 Reps
-
6
Abs Crunch (Machine)
3 Sets
12 Reps
-
Day 1
1
Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
3
Lateral Raise (Cable)
3 Sets
12 Reps
-
4
Bicep Curl (Barbell)
4 Sets
12 Reps
-
5
Hammer Curl
4 Sets
10 Reps
-