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5/3/1 God is a Beast-leader w/accessories (1)

by Chad D.

Program Description

Great for those with a desire to be jacked

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 18, 2026 07:14
  • Last Edited
    Feb 18, 2026 07:17
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Front Delts
11.7%
Quadriceps
11%
Chest
8.9%
Upper Back
8.6%
Middle Delts
8%
Lats
7.6%
Glutes
7.2%
Hamstrings
7.2%
Biceps
5.7%
Abs
3.5%
Adductors
2%
Lower Back
2%
Forearms
1%
Rear Delts
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
85%
95%
2
Neutral Grip Dumbbell Bench Press
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
5 reps
65%
2
Neutral Grip Dumbbell Bench Press
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
65%
75%
85%
70%
80%
90%
2
Neutral Grip Dumbbell Bench Press
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
5 reps
70%
2
Neutral Grip Dumbbell Bench Press
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
1
1-3 reps
100%
3
Neutral Grip Dumbbell Bench Press
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
5 reps
75%
2
Neutral Grip Dumbbell Bench Press
3
8-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
5 reps
65%
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
85%
95%
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
5 reps
70%
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
65%
75%
85%
70%
80%
90%
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
5 reps
75%
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
1
1-3 reps
100%
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
85%
95%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5 reps
65%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
65%
75%
85%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5 reps
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
1
1-3 reps
100%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
5 reps
65%
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
85%
95%
2
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
5 reps
70%
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
65%
75%
85%
70%
80%
90%
2
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
5 reps
75%
2
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
1
1-3 reps
100%
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
4
Seated Row (Cable)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
80%
90%
75%
85%
95%
2
Neutral Grip Dumbbell Bench Press
3 Sets
8-12 Reps
@8
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
4
Leg Curl
3 Sets
12-15 Reps
@8
Day 2
1
Bench Press (Barbell)
10 Sets
5 Reps
65%
2
Bent Over Row (Barbell)
3 Sets
6-10 Reps
@8
3
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
80%
90%
75%
85%
95%
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Leg Extension
3 Sets
12-15 Reps
@8
Day 4
1
Overhead Press (Barbell)
10 Sets
5 Reps
65%
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8