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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!
Muscle Engagement
Front
Back
MuscleSet
Chest
13.6%
Triceps
13%
Front Delts
11.9%
Upper Back
8.7%
Lats
8.6%
Abs
8.2%
Middle Delts
8.1%
Biceps
7.9%
Quadriceps
7.5%
Glutes
3.3%
Calves
3%
Hamstrings
2.2%
Lower Back
2.2%
Forearms
1.2%
Rear Delts
0.6%
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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