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5/3/1 Leviathan

by zcd
57 athletes joined

Program Description

Leviathan training is very simple. In both leader and anchor templates, you always work up to your training max for a single. After this, the main work and supplemental can be changed. But the premise is simple: work up and hit a single Weeks 1-3 (Leader cycle 1) Increase TMs Weeks 4-6 (Leader cycle 2) 7th Week deload Increase TMs Anchor cycle

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 19, 2024 03:39
  • Last Edited
    Dec 08, 2025 03:32

Summary

Unleash your strength with the 5/3/1 Leviathan program, designed for serious lifters ready to elevate their game. Over the course of 3 weeks, you'll train 4 days a week, focusing on core lifts like the Overhead Press and Deadlift, progressively increasing intensity to build raw power. Accessory work will enhance your push, pull, and core stability, ensuring a well-rounded approach to strength training. Perfect for those with a garage gym setup, this program will challenge you to push your limits and achieve impressive gains.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.1%
Glutes
14.1%
Hamstrings
14.1%
Front Delts
13.4%
Triceps
13.4%
Abs
10.4%
Middle Delts
6.7%
Chest
6.7%
Lower Back
5.2%
Adductors
1.9%
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1-3 reps
70%
2
Overhead Press (Barbell)
1
1-3 reps
80%
3
Overhead Press (Barbell)
1
1-3 reps
90%
4
Overhead Press (Barbell)
1
1 reps
100%
5
Overhead Press (Barbell)
5
5 reps
80%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1-3 reps
70%
2
Overhead Press (Barbell)
1
1-3 reps
80%
3
Overhead Press (Barbell)
1
1-3 reps
90%
4
Overhead Press (Barbell)
1
1 reps
100%
5
Overhead Press (Barbell)
5
5 reps
80%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1-3 reps
70%
2
Overhead Press (Barbell)
1
1-3 reps
80%
3
Overhead Press (Barbell)
1
1-3 reps
90%
4
Overhead Press (Barbell)
1
1 reps
100%
5
Overhead Press (Barbell)
5
5 reps
80%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-3 reps
70%
2
Deadlift (Barbell)
1
1-3 reps
80%
3
Deadlift (Barbell)
1
1-3 reps
90%
4
Deadlift (Barbell)
1
1 reps
100%
5
Deadlift (Barbell)
10
5 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-3 reps
70%
2
Deadlift (Barbell)
1
1-3 reps
80%
3
Deadlift (Barbell)
1
1-3 reps
90%
4
Deadlift (Barbell)
1
1 reps
100%
5
Deadlift (Barbell)
10
5 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-3 reps
70%
2
Deadlift (Barbell)
1
1-3 reps
80%
3
Deadlift (Barbell)
1
1-3 reps
90%
4
Deadlift (Barbell)
1
1 reps
100%
5
Deadlift (Barbell)
10
5 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
70%
2
Bench Press (Barbell)
1
1-3 reps
80%
3
Bench Press (Barbell)
1
1-3 reps
90%
4
Bench Press (Barbell)
1
1 reps
100%
5
Bench Press (Barbell)
5
10 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
70%
2
Bench Press (Barbell)
1
1-3 reps
80%
3
Bench Press (Barbell)
1
1-3 reps
90%
4
Bench Press (Barbell)
1
1 reps
100%
5
Bench Press (Barbell)
5
10 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-3 reps
70%
2
Bench Press (Barbell)
1
1-3 reps
80%
3
Bench Press (Barbell)
1
1-3 reps
90%
4
Bench Press (Barbell)
1
1 reps
100%
5
Bench Press (Barbell)
5
10 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-3 reps
70%
2
Squat (Barbell)
1
1-3 reps
80%
3
Squat (Barbell)
1
1-3 reps
90%
4
Squat (Barbell)
1
1 reps
100%
5
Squat (Barbell)
1
20 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-3 reps
70%
2
Squat (Barbell)
1
1-3 reps
80%
3
Squat (Barbell)
1
1-3 reps
90%
4
Squat (Barbell)
1
1 reps
100%
5
Squat (Barbell)
1
20 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-3 reps
70%
2
Squat (Barbell)
1
1-3 reps
80%
3
Squat (Barbell)
1
1-3 reps
90%
4
Squat (Barbell)
1
1 reps
100%
5
Squat (Barbell)
1
20 reps
70%
6
Push Accessories
1
25-50 reps
-
7
Pull Accessories
1
25-50 reps
-
8
Single Leg / Core Accessories
1
25-50 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1-3 Reps
70%
2
Overhead Press (Barbell)
1 Set
1-3 Reps
80%
3
Overhead Press (Barbell)
1 Set
1-3 Reps
90%
4
Overhead Press (Barbell)
1 Set
1 Reps
100%
5
Overhead Press (Barbell)
5 Sets
5 Reps
80%
6
Push Accessories
1 Set
25-50 Reps
-
7
Pull Accessories
1 Set
25-50 Reps
-
8
Single Leg / Core Accessories
1 Set
25-50 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1-3 Reps
70%
2
Deadlift (Barbell)
1 Set
1-3 Reps
80%
3
Deadlift (Barbell)
1 Set
1-3 Reps
90%
4
Deadlift (Barbell)
1 Set
1 Reps
100%
5
Deadlift (Barbell)
10 Sets
5 Reps
70%
6
Push Accessories
1 Set
25-50 Reps
-
7
Pull Accessories
1 Set
25-50 Reps
-
8
Single Leg / Core Accessories
1 Set
25-50 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1-3 Reps
70%
2
Bench Press (Barbell)
1 Set
1-3 Reps
80%
3
Bench Press (Barbell)
1 Set
1-3 Reps
90%
4
Bench Press (Barbell)
1 Set
1 Reps
100%
5
Bench Press (Barbell)
5 Sets
10 Reps
70%
6
Push Accessories
1 Set
25-50 Reps
-
7
Pull Accessories
1 Set
25-50 Reps
-
8
Single Leg / Core Accessories
1 Set
25-50 Reps
-
Day 4
1
Squat (Barbell)
1 Set
1-3 Reps
70%
2
Squat (Barbell)
1 Set
1-3 Reps
80%
3
Squat (Barbell)
1 Set
1-3 Reps
90%
4
Squat (Barbell)
1 Set
1 Reps
100%
5
Squat (Barbell)
1 Set
20 Reps
70%
6
Push Accessories
1 Set
25-50 Reps
-
7
Pull Accessories
1 Set
25-50 Reps
-
8
Single Leg / Core Accessories
1 Set
25-50 Reps
-