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7/5/3

by Rasmus H.
1 athletes joined
5.0
(1 rating)

Program Description

This program is designed for lifters with hypertrophy goals and strength goals.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 21, 2024 03:23
  • Last Edited
    Jun 18, 2025 09:07

Summary

Unlock your strength potential with the 7/5/3 program, a focused 4-week training plan designed for serious lifters. Committing just three days a week, you'll tackle a balanced mix of lower and upper body workouts, emphasizing compound lifts and targeted isolation exercises. This program enhances muscle growth and strength through a strategic rep scheme, ensuring you push your limits while maintaining proper form. Get ready to elevate your performance and achieve the results you've been working for!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
7 reps
RPE 8
2
Pull-Up (Bodyweight)
5
7 reps
RPE 8
3
Chest Fly (Cable)
2
12 reps
RPE 9
4
Barbell Row
2
12 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
5 reps
RPE 8
2
Pull-Up (Bodyweight)
5
5 reps
RPE 8
3
Chest Fly (Cable)
2
12 reps
RPE 9
4
Barbell Row
2
12 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Pull-Up (Bodyweight)
3
10 reps
RPE 8
3
Chest Fly (Cable)
2
12 reps
RPE 9
4
Barbell Row
2
12 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3 reps
RPE 8
2
Pull-Up (Bodyweight)
5
5 reps
RPE 8
3
Chest Fly (Cable)
2
12 reps
RPE 9
4
Barbell Row
2
12 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
7 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
12 reps
RPE 9
6
Dragon Fly
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
5 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
12 reps
RPE 9
6
Dragon Fly
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
12 reps
RPE 9
6
Dragon Fly
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
3 reps
RPE 8
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8.5
5
Standing Calf Raise
3
12 reps
RPE 9
6
Dragon Fly
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
7 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 9
4
Hammer Curl
3
15 reps
RPE 9
5
Bench Press (Close Grip)
3
15 reps
RPE 8.5
6
Cable Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
7
5 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 9
4
Hammer Curl
3
15 reps
RPE 9
5
Bench Press (Close Grip)
3
15 reps
RPE 8.5
6
Cable Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 9
4
Hammer Curl
3
15 reps
RPE 9
5
Bench Press (Close Grip)
3
15 reps
RPE 8.5
6
Cable Crunch
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
RPE 8
2
Barbell Row
3
12 reps
RPE 9
3
Incline Bench Press (Barbell)
3
12 reps
RPE 9
4
Hammer Curl
3
15 reps
RPE 9
5
Bench Press (Close Grip)
3
15 reps
RPE 8.5
6
Cable Crunch
3
15 reps
RPE 9
Week 1
1 / 4 Weeks
Day 2
1
Deadlift (Barbell)
5 Sets
7 Reps
@8
2
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
4
Leg Extension
3 Sets
15 Reps
@8.5
5
Standing Calf Raise
3 Sets
12 Reps
@9
6
Dragon Fly
3 Sets
12 Reps
@8.5
Day 3
1
Overhead Press (Barbell)
5 Sets
7 Reps
@8
2
Barbell Row
3 Sets
12 Reps
@9
3
Incline Bench Press (Barbell)
3 Sets
12 Reps
@9
4
Hammer Curl
3 Sets
15 Reps
@9
5
Bench Press (Close Grip)
3 Sets
15 Reps
@8.5
6
Cable Crunch
3 Sets
15 Reps
@9
Day 1
1
Bench Press (Barbell)
5 Sets
7 Reps
@8
2
Pull-Up (Bodyweight)
5 Sets
7 Reps
@8
3
Chest Fly (Cable)
2 Sets
12 Reps
@9
4
Barbell Row
2 Sets
12 Reps
@9
5
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5