logo
BoostcampPNG

5/3/1 Seclusion Sutra

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
    Sep 14, 2025 05:58
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.7%
Triceps
12.6%
Chest
10.9%
Hamstrings
10.6%
Front Delts
9.4%
Glutes
8.9%
Middle Delts
6.4%
Lats
6%
Upper Back
5.5%
Biceps
4.7%
Abs
3.8%
Lower Back
3%
Adductors
1.7%
Rear Delts
0.4%
Forearms
0.4%
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
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
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
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
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
Hack Squat
2
5-10 reps
RPE 9
4A
Leg Extension
2
5-10 reps
RPE 10
4B
Leg Curl
2
5-10 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
Hack Squat
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
Hack Squat
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
5 reps
5 reps
5 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
5 reps
5 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 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
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
Hack Squat
2 Sets
5-10 Reps
@9
4A
Leg Extension
2 Sets
5-10 Reps
@10
4B
Leg Curl
2 Sets
5-10 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
Bent Over Row (Barbell)
2 Sets
6-10 Reps
@9
5A
Single Arm Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
5B
Hammer Curl
2 Sets
6-12 Reps
@10
6
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
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