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Deadlift program 5/3/1

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Program Description

Unlock your strength potential with the Deadlift Program 5/3/1, a comprehensive 4-week training plan designed for lifters of all levels. This program focuses on the foundational deadlift, complemented by targeted accessory movements to build your back, legs, and core. With four sessions per week, each lasting about 90 minutes, you’ll progressively increase your strength and power. Perfect for those with a garage gym setup, this program will challenge you while ensuring you develop proper technique and confidence in your lifts. Get ready to elevate your training and achieve your goals!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 03, 2026 11:09
  • Last Edited
    Feb 03, 2026 11:24
Muscle Engagement
Front
Back
MuscleSet
Lats
22.5%
Upper Back
22.5%
Glutes
13.5%
Biceps
11.2%
Hamstrings
10.1%
Quadriceps
6.7%
Lower Back
6.7%
Abs
6.7%
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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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5-
5-
5-10 reps
65%
75%
85%
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Chest Supported Row (Machine)
4
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hip Thrust (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-
3-
3-7 reps
70%
80%
90%
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Chest Supported Row (Machine)
4
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hip Thrust (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5-
3-
1-3 reps
75%
85%
95%
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Chest Supported Row (Machine)
4
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hip Thrust (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Pull-Up (Weighted)
3
6-8 reps
-
3
Chest Supported Row (Machine)
4
6-8 reps
-
4
Single Arm Row (Dumbbell)
3
8-12 reps
-
5
Hip Thrust (Machine)
3
8-12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5-
5-
5-10 Reps
65%
75%
85%
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
-
3
Chest Supported Row (Machine)
4 Sets
6-8 Reps
-
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
5
Hip Thrust (Machine)
3 Sets
8-12 Reps
-