logo
BoostcampPNG

5/3/1 3’s PRO + FSL

by Avaruusranger

Program Description

3’s with normal 531 progression scheme. First set last 5x5 after main working sets. Good for strength and as a next step after 5’s PRO gets too heavy. Accessories not included. Recommended accessories for each day are: Pushing 1-50 reps total Pulling 1-50 reps total Single leg/core work 1-50 reps total Optional plyometric work/cardio But feel free to switch up the accessory schemes if you want. Try to pick more barbell/weighted calisthenics focused accessories if you run this as a leader template.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 31, 2025 11:48
  • Last Edited
    Feb 05, 2025 09:35

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.
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
5 reps
65%
75%
85%
65%
2
Push Accessories
1
1-50 reps
-
3
Pull Accessories
1
1-50 reps
-
4
Single Leg/Core Accessories
1
1-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
5 reps
70%
80%
90%
70%
2
Push Accessories
1
1-50 reps
-
3
Pull Accessories
1
1-50 reps
-
4
Single Leg/Core Accessories
1
1-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
5 reps
75%
85%
95%
75%
2
Push Accessories
1
1-50 reps
-
3
Pull Accessories
1
1-50 reps
-
4
Single Leg/Core Accessories
1
1-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
5 reps
65%
75%
85%
65%
2
Push Accessories
1
1-50 reps
-
3
Pull Accessories
1
1-50 reps
-
4
Single Leg/Core Accessories
1
1-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
5 reps
70%
80%
90%
70%
2
Push Accessories
1
1-50 reps
-
3
Pull Accessories
1
1-50 reps
-
4
Single Leg/Core Accessories
1
1-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
5 reps
75%
85%
95%
75%
2
Push Accessories
1
1-50 reps
-
3
Pull Accessories
1
1-50 reps
-
4
Single Leg/Core Accessories
1
1-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
5 reps
65%
75%
85%
65%
2
Push Accessories
1
1-50 reps
-
3
Pull Accessories
1
1-50 reps
-
4
Single Leg/Core Accessories
1
1-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
5 reps
70%
80%
90%
70%
2
Push Accessories
1
1-50 reps
-
3
Pull Accessories
1
1-50 reps
-
4
Single Leg/Core Accessories
1
1-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
5 reps
75%
85%
95%
75%
2
Push Accessories
1
1-50 reps
-
3
Pull Accessories
1
1-50 reps
-
4
Single Leg/Core Accessories
1
1-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
5 reps
65%
75%
85%
65%
2
Push Accessories
1
1-50 reps
-
3
Pull Accessories
1
1-50 reps
-
4
Single Leg/Core Accessories
1
1-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
5 reps
70%
80%
90%
70%
2
Push Accessories
1
1-50 reps
-
3
Pull Accessories
1
1-50 reps
-
4
Single Leg/Core Accessories
1
1-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
5 reps
75%
85%
95%
75%
2
Push Accessories
1
1-50 reps
-
3
Pull Accessories
1
1-50 reps
-
4
Single Leg/Core Accessories
1
1-50 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
5 Reps
65%
75%
85%
65%
2
Push Accessories
1 Set
1-50 Reps
-
3
Pull Accessories
1 Set
1-50 Reps
-
4
Single Leg/Core Accessories
1 Set
1-50 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
5 Reps
65%
75%
85%
65%
2
Push Accessories
1 Set
1-50 Reps
-
3
Pull Accessories
1 Set
1-50 Reps
-
4
Single Leg/Core Accessories
1 Set
1-50 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
5 Reps
65%
75%
85%
65%
2
Push Accessories
1 Set
1-50 Reps
-
3
Pull Accessories
1 Set
1-50 Reps
-
4
Single Leg/Core Accessories
1 Set
1-50 Reps
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Sets
3 Reps
3 Reps
3 Reps
5 Reps
65%
75%
85%
65%
2
Push Accessories
1 Set
1-50 Reps
-
3
Pull Accessories
1 Set
1-50 Reps
-
4
Single Leg/Core Accessories
1 Set
1-50 Reps
-