5/3/1 + Arnold
Unlock your strength with a proven 16-week journey that blends powerlifting and bodybuilding for real results—transform your physique and performance.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8 reps |
| Superset | |||
| 2A | Pull-Up (Weighted) | 3 | 10 reps |
| 2B | Chest Press (Machine) | 3 | 8 reps |
| 3 | Seated Row (Cable) | 3 | 8 reps |
| 4 | Chest Fly (Cable) | 3 | 8 reps |
| 5 | Face Pull | 3 | 15 reps |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 5 reps | 40% |
| 1 | 5 reps | 50% | ||
| 1 | 3 reps | 60% | ||
| 1 | 5 reps | 65% | ||
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Overhead Press BBB | 5 | 10 reps | 50% |
| 3 | Incline Curl (Dumbbell) | 2 | 8 reps | — |
| 4 | Hammer Curl (Dumbbell) | 2 | 8 reps | — |
| 5 | Dip (Weighted) | 3 | 8 reps | — |
| 6 | Bicep Curl (EZ Bar) | 2 | 8 reps | — |
| Superset | ||||
| 7A | Tricep Extension (Cable) | 3 | 12 reps | — |
| 7B | Lateral Raise (Cable) | 3 | 15 reps | — |
| Superset | ||||
| 8A | Tricep Pushdown (Cable) | 3 | 12 reps | — |
| 8B | Rear Delt Fly (Machine) | 3 | 15 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | 40% |
| 1 | 5 reps | 50% | ||
| 1 | 3 reps | 60% | ||
| 1 | 5 reps | 65% | ||
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Squat BBB | 5 | 10 reps | 45% |
| 3 | Glute Bridge (Barbell) | 3 | 12 reps | — |
| 4 | Single-Leg Leg Curl | 3 | 12 reps | — |
| 5 | Calf Raise (Machine) | 3 | 12 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps | 40% |
| 1 | 5 reps | 50% | ||
| 1 | 3 reps | 60% | ||
| 1 | 5 reps | 65% | ||
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Bench Press BBB | 5 | 10 reps | 55% |
| 3 | Incline Bench Press (Dumbbell) | 3 | 8 reps | — |
| 4 | Lat Pulldown | 3 | 8 reps | — |
| 5 | Single Arm Row (Dumbbell) | 3 | 8 reps | — |
| 6 | Chest Fly (Cable) | 3 | 8 reps | — |
| 7 | Face Pull | 3 | 15 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Overhead Press (Dumbbell) | 3 | 8 reps |
| 2 | Incline Curl (Dumbbell) | 2 | 8 reps |
| 3 | Hammer Curl (Dumbbell) | 2 | 8 reps |
| 4 | Dip (Weighted) | 3 | 8 reps |
| 5 | Bicep Curl (EZ Bar) | 2 | 8 reps |
| Superset | |||
| 6A | Tricep Extension (Cable) | 3 | 12 reps |
| 6B | Lateral Raise (Cable) | 3 | 15 reps |
| Superset | |||
| 7A | Tricep Pushdown (Cable) | 3 | 12 reps |
| 7B | Rear Delt Fly (Machine) | 3 | 15 reps |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5 reps | 40% |
| 1 | 5 reps | 50% | ||
| 1 | 3 reps | 60% | ||
| 1 | 5 reps | 65% | ||
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Romanian Deadlift (Dumbbell) | 3 | 10 reps | — |
| 3 | Leg Press | 3 | 12 reps | — |
| 4 | Leg Extension | 3 | 12 reps | — |
| 5 | Calf Raise (Machine) | 3 | 12 reps | — |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 5/3/1 + Arnold is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
5/3/1 + Arnold is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5/3/1 + Arnold is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
