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5/3/1 Triumvirate

by CK L.
1 athletes joined

Program Description

Jim Wendler's 5/3/1 is a flexible strength training program for all experience levels that focuses on building’s strength through compound lifts. The program is based on rep schemes of 5, 3, and 1, and is built around four-week cycles. Template is set up for a 7 day program. However this can be a 3 - 7 day program by skipping either Day 1, 3, 6, 7 . Note: day 3 and 7 are cardio days.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 27, 2025 05:34
  • Last Edited
    Jun 18, 2025 12:52

Summary

Unleash your strength with the 5/3/1 Triumvirate program, designed for dedicated lifters ready to push their limits over four weeks. This intense, seven-day-a-week regimen focuses on building raw power through a combination of barbell and dumbbell exercises, including the classic bench press and squat. With a structured approach to intensity and volume, you'll maximize your gains while honing your technique. Get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Quadriceps
10.9%
Hamstrings
10.6%
Chest
9.8%
Front Delts
9.2%
Glutes
9.1%
Abs
8.3%
Upper Back
5.7%
Lats
5.7%
Middle Delts
5.5%
Lower Back
4.5%
Biceps
2%
Cardio
1.9%
Other
1.9%
Adductors
1.8%
Calves
1.4%
Abductors
0.5%
Rear Delts
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Overhead Press (Barbell)
1
1
1
1
2
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
10 reps
40%
45%
55%
60%
70%
80%
60%
2
Dip (Assisted)
5
15 reps
RPE 6.5-8
3
Chin-Up (Assisted)
5
10 reps
RPE 6.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
2
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
45%
55%
65%
75%
80%
2
Dip (Assisted)
5
15 reps
RPE 6.5-8
3
Chin-Up (Assisted)
5
10 reps
RPE 6.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
2
2
1
5 reps
5 reps
3 reps
5 reps
3 reps
1 reps
40%
45%
68%
70%
75%
85%
2
Dip (Assisted)
5
15 reps
RPE 6.5-8
3
Chin-Up (Assisted)
5
10 reps
RPE 6.5-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
3 reps
40%
45%
55%
2
Dip (Assisted)
2
2
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 8.5
3
Chin-Up (Assisted)
5
10 reps
RPE 6.5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
2
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
10 reps
40%
45%
55%
60%
70%
80%
60%
2
Good Morning
5
12 reps
RPE 6.5-8
3
Hanging Leg Raise
5
15 reps
RPE 6.5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
2
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
45%
55%
65%
75%
80%
2
Good Morning
5
12 reps
RPE 6.5-8
3
Hanging Leg Raise
5
15 reps
RPE 6.5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
2
1
5 reps
5 reps
3 reps
5 reps
3 reps
1 reps
40%
45%
55%
65%
75%
85%
2
Good Morning
5
12 reps
RPE 6.5-8
3
Hanging Leg Raise
5
15 reps
RPE 6.5-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
3 reps
40%
45%
55%
2
Good Morning
5
12 reps
RPE 6.5-8
3
Hanging Leg Raise
5
15 reps
RPE 6.5-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-60 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
10 reps
40%
45%
55%
60%
70%
80%
60%
2
Bench Press (Dumbbell)
5
15 reps
RPE 6.5
3
Dumbbell Row
5
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
2
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
45%
55%
65%
75%
80%
2
Bench Press (Dumbbell)
5
15 reps
RPE 6.5
3
Dumbbell Row
5
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
2
1
5 reps
5 reps
3 reps
5 reps
3 reps
1 reps
40%
45%
55%
60%
70%
80%
2
Bench Press (Dumbbell)
5
15 reps
RPE 6.5
3
Dumbbell Row
5
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
3 reps
40%
45%
55%
2
Bench Press (Dumbbell)
5
15 reps
RPE 6.5
3
Dumbbell Row
5
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
10 reps
40%
45%
55%
60%
70%
80%
60%
2
Leg Press
5
15 reps
RPE 6.5
3
Lying Leg Curl
5
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
2
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
45%
55%
65%
75%
80%
2
Leg Press
5
15 reps
RPE 6.5
3
Lying Leg Curl
5
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
2
1
5 reps
5 reps
3 reps
5 reps
3 reps
1 reps
40%
45%
55%
65%
75%
85%
2
Leg Press
5
15 reps
RPE 6.5
3
Lying Leg Curl
5
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
40%
45%
55%
2
Leg Press
5
15 reps
RPE 6.5
3
Lying Leg Curl
5
10 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 8
3
Front Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
4
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Plank
1
2
1.5 mins
1 mins
RPE 7
RPE 7
6
Lat Pulldown
3
10 reps
RPE 6.5-8.5
7
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
8
Pike Push Up
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 8
3
Front Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
4
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Plank
1
2
1.5 mins
1 mins
RPE 7
RPE 7
6
Lat Pulldown
3
10 reps
RPE 6.5-8.5
7
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
8
Pike Push Up
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 8
3
Front Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
4
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Plank
1
2
1.5 mins
1 mins
RPE 7
RPE 7
6
Lat Pulldown
3
10 reps
RPE 6.5-8.5
7
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
8
Pike Push Up
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
5 reps
RPE 6.5
RPE 7
RPE 8
3
Front Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
4
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Plank
1
2
1.5 mins
1 mins
RPE 7
RPE 7
6
Lat Pulldown
3
10 reps
RPE 6.5-8.5
7
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
8
Pike Push Up
3
10 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2
Punching Bag
1
1
1
5 mins
4 mins
3 mins
RPE 7
RPE 7.5
RPE 8
3
Jump Squat
3
10 reps
RPE 7
4
Mountain Climber
3
12 reps
RPE 7
5
Burpee
3
10 reps
RPE 7.5
6
Plank
1
2
1.5 mins
1 mins
RPE 7
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2
Punching Bag
1
1
1
5 mins
4 mins
3 mins
RPE 7
RPE 7.5
RPE 8
3
Jump Squat
3
10 reps
RPE 7
4
Mountain Climber
3
12 reps
RPE 7
5
Burpee
3
10 reps
RPE 7.5
6
Plank
1
2
1.5 mins
1 mins
RPE 7
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2
Punching Bag
1
1
1
5 mins
4 mins
3 mins
RPE 7
RPE 7.5
RPE 8
3
Jump Squat
3
10 reps
RPE 7
4
Mountain Climber
3
12 reps
RPE 7
5
Burpee
3
10 reps
RPE 7.5
6
Plank
1
2
1.5 mins
1 mins
RPE 7
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5 mins
RPE 6
2
Punching Bag
1
1
1
5 mins
4 mins
3 mins
RPE 7
RPE 7.5
RPE 8
3
Jump Squat
3
10 reps
RPE 7
4
Mountain Climber
3
12 reps
RPE 7
5
Burpee
3
10 reps
RPE 7.5
6
Plank
1
2
1.5 mins
1 mins
RPE 7
RPE 7
Week 1
1 / 4 Weeks
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
10 Reps
40%
45%
55%
60%
70%
80%
60%
2
Bench Press (Dumbbell)
5 Sets
15 Reps
@6.5
3
Dumbbell Row
5 Sets
10 Reps
@6.5
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
10 Reps
40%
45%
55%
60%
70%
80%
60%
2
Leg Press
5 Sets
15 Reps
@6.5
3
Lying Leg Curl
5 Sets
10 Reps
@6.5
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
10 Reps
40%
45%
55%
60%
70%
80%
60%
2
Dip (Assisted)
5 Sets
15 Reps
@6.5-8
3
Chin-Up (Assisted)
5 Sets
10 Reps
@6.5-8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
10 Reps
40%
45%
55%
60%
70%
80%
60%
2
Good Morning
5 Sets
12 Reps
@6.5-8
3
Hanging Leg Raise
5 Sets
15 Reps
@6.5-8
Day 7
1
Jump Rope
1 Set
5 mins
@6
2
Punching Bag
1 Set
1 Set
1 Set
5 mins
4 mins
3 mins
@7
@7.5
@8
3
Jump Squat
3 Sets
10 Reps
@7
4
Mountain Climber
3 Sets
12 Reps
@7
5
Burpee
3 Sets
10 Reps
@7.5
6
Plank
1 Set
2 Sets
1.5 mins
1 mins
@7
@7
Day 3
1
Cardio
1 Set
45-60 mins
@7-9
Day 6
1
Push Up
3 Sets
10 Reps
@6.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@6.5
@7
@8
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
4
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
5
Plank
1 Set
2 Sets
1.5 mins
1 mins
@7
@7
6
Lat Pulldown
3 Sets
10 Reps
@6.5-8.5
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6
@6.5
@7
8
Pike Push Up
3 Sets
10 Reps
@6