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5/3/1 Eternal

by Aleksander Zalar

Program Description

Input 90% of your 1rm, increase after completing for max 5kg on legs and 2.5 on upper body.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 14, 2025 04:51
  • Last Edited
    Oct 22, 2025 09:51

Summary

Unlock your strength potential with the 5/3/1 Eternal program, a focused 3-week training plan designed for serious lifters. Comprising four intense sessions per week, this program utilizes the proven 5/3/1 method, emphasizing heavy compound lifts like squats, bench presses, and deadlifts to build raw power and muscle mass. Each workout is strategically crafted to push your limits, incorporating progressive loading and varied rep ranges to maximize gains. Get ready to transform your strength and redefine your limits!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15%
Triceps
12%
Chest
11%
Hamstrings
10.2%
Front Delts
9.6%
Glutes
8.5%
Middle Delts
6.8%
Lats
5.7%
Upper Back
5.7%
Biceps
4.3%
Lower Back
3.3%
Abs
3.3%
Forearms
1.8%
Adductors
1.6%
Rear Delts
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
1
AMRAP
85%
3
Bench Press (Paused)
3
4-8 reps
RPE 10
4
Deadlift (Paused)
2
5-10 reps
RPE 9
5A
Leg Extension
2
5-10 reps
RPE 10
5B
Leg Curl
2
5-10 reps
RPE 10
6
Wrist Curls
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
1
AMRAP
90%
3
Bench Press (Paused)
3
6-10 reps
RPE 9
4
Deadlift (Paused)
2
5-10 reps
RPE 8
5A
Leg Extension
2
5-10 reps
RPE 9
5B
Leg Curl
2
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
1
AMRAP
95%
3
Bench Press (Paused)
3
8-12 reps
RPE 8
4
Deadlift (Paused)
2
5-10 reps
RPE 7
5A
Leg Extension
2
5-10 reps
RPE 8
5B
Leg Curl
2
5-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
6A
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
6B
Hammer Curl
2
6-12 reps
RPE 10
7A
Pec Deck (Machine)
2
6-12 reps
RPE 10
7B
Reverse Pec Deck
2
6-12 reps
RPE 10
8
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
1
AMRAP
90%
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9
4
Bent Over Row (Barbell)
2
6-10 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
5B
Hammer Curl
2
6-12 reps
RPE 10
6
Pull-Up (Weighted)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
1
AMRAP
95%
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8
4
Bent Over Row (Barbell)
2
6-10 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
5B
Hammer Curl
2
6-12 reps
RPE 10
6
Pull-Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Front Squat (Barbell)
2
5-10 reps
RPE 9
4A
Leg Extension
2
5-10 reps
RPE 10
4B
Leg Curl
2
5-10 reps
RPE 10
5
Wrist Curls
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Front Squat (Barbell)
2
5-10 reps
RPE 8
4A
Leg Extension
2
5-10 reps
RPE 9
4B
Leg Curl
2
5-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Front Squat (Barbell)
2
5-10 reps
RPE 7
4A
Leg Extension
2
5-10 reps
RPE 8
4B
Leg Curl
2
5-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Dip (Weighted)
2
6-10 reps
RPE 10
6
Hammer Curl
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Dip (Weighted)
2
6-10 reps
RPE 10
6
Hammer Curl
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
4
Pull-Up (Weighted)
2
6-10 reps
RPE 10
5
Dip (Weighted)
2
6-10 reps
RPE 10
6
Hammer Curl
2
6-12 reps
RPE 10
Week 1
1 / 3 Weeks
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
4
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
5
Dip (Weighted)
2 Sets
6-10 Reps
@10
6
Hammer Curl
2 Sets
6-12 Reps
@10
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
1 Set
AMRAP
85%
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
4
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
6A
Single Arm Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
6B
Hammer Curl
2 Sets
6-12 Reps
@10
7A
Pec Deck (Machine)
2 Sets
6-12 Reps
@10
7B
Reverse Pec Deck
2 Sets
6-12 Reps
@10
8
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@10
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Bench Press (Paused)
3 Sets
4-8 Reps
@10
4
Deadlift (Paused)
2 Sets
5-10 Reps
@9
5A
Leg Extension
2 Sets
5-10 Reps
@10
5B
Leg Curl
2 Sets
5-10 Reps
@10
6
Wrist Curls
2 Sets
6-10 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Front Squat (Barbell)
2 Sets
5-10 Reps
@9
4A
Leg Extension
2 Sets
5-10 Reps
@10
4B
Leg Curl
2 Sets
5-10 Reps
@10
5
Wrist Curls
2 Sets
6-10 Reps
@10