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BoostcampPNG

5/3/1 Day women volumizer

by Matias
1 athletes joined

Program Description

Didi queria un programa.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 02, 2025 10:40
  • Last Edited
    Dec 02, 2025 11:16
Muscle Engagement
Front
Back
MuscleSet
Glutes
18.5%
Hamstrings
18.5%
Quadriceps
15.4%
Abs
7.7%
Front Delts
7.7%
Chest
6.2%
Triceps
6.2%
Lower Back
4.6%
Adductors
3.1%
Middle Delts
3.1%
Lats
3.1%
Upper Back
3.1%
Rear Delts
1.5%
Biceps
1.5%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
5 reps
5 reps
60%
65%
2
Squat (Barbell)
1
AMRAP
70%
3
Romanian Deadlift (Dumbbell)
5
10 reps
50% 1RM of Deadlift (Barbell)
4
Glute Kickback (Cable)
3
12 reps
RPE 6-7
5
Leg Extension
3
12 reps
RPE 6-7
* 1RM of Deadlift (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
75%
2
Squat (Barbell)
1
AMRAP
80%
3
Romanian Deadlift (Dumbbell)
5
10 reps
50% 1RM of Deadlift (Barbell)
4
Glute Kickback (Cable)
4
12 reps
RPE 6-7
5
Leg Extension
4
12 reps
RPE 6-7
* 1RM of Deadlift (Barbell)
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
80%
2
Squat (Barbell)
1
AMRAP
85%
3
Romanian Deadlift (Dumbbell)
5
10 reps
50% 1RM of Deadlift (Barbell)
4
Glute Kickback (Cable)
5
12 reps
RPE 6-7
5
Leg Extension
5
12 reps
RPE 6-7
* 1RM of Deadlift (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
60%
65%
2
Bench Press (Barbell)
1
AMRAP
70%
3
Incline Bench Press (Dumbbell)
5
10 reps
50% 1RM of Bench Press (Barbell)
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6-7
5
Lat Pulldown
3
12 reps
RPE 6-7
* 1RM of Bench Press (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
70%
75%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Incline Bench Press (Dumbbell)
5
10 reps
50% 1RM of Bench Press (Barbell)
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 6-7
5
Lat Pulldown
4
12 reps
RPE 6-7
* 1RM of Bench Press (Barbell)
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
80%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Incline Bench Press (Dumbbell)
5
10 reps
50% 1RM of Bench Press (Barbell)
4
Lateral Raise (Dumbbell)
5
12 reps
RPE 6-7
5
Lat Pulldown
5
12 reps
RPE 6-7
* 1RM of Bench Press (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
60%
65%
2
Deadlift (Barbell)
1
AMRAP
70%
3
Squat (Smith Machine)
5
10 reps
50% 1RM of Squat (Barbell)
4
Hip Thrust (Dumbbell)
3
12 reps
RPE 6-7
5
Leg Curl
3
12 reps
RPE 6-7
* 1RM of Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
70%
75%
2
Deadlift (Barbell)
1
AMRAP
80%
3
Squat (Smith Machine)
5
10 reps
50% 1RM of Squat (Barbell)
4
Hip Thrust (Dumbbell)
4
12 reps
RPE 6-7
5
Leg Curl
4
12 reps
RPE 6-7
* 1RM of Squat (Barbell)
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
75%
80%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Squat (Smith Machine)
5
10 reps
50% 1RM of Squat (Barbell)
4
Hip Thrust (Dumbbell)
5
12 reps
RPE 6-7
5
Leg Curl
5
12 reps
RPE 6-7
* 1RM of Squat (Barbell)
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
60%
65%
2
Squat (Barbell)
1 Set
AMRAP
70%
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
50% 1RM of Deadlift (Barbell)
50% 1RM of Deadlift (Barbell)
50% 1RM of Deadlift (Barbell)
50% 1RM of Deadlift (Barbell)
50% 1RM of Deadlift (Barbell)
4
Glute Kickback (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6-7
@6-7
@6-7
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6-7
@6-7
@6-7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
60%
65%
2
Bench Press (Barbell)
1 Set
AMRAP
70%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
50% 1RM of Bench Press (Barbell)
50% 1RM of Bench Press (Barbell)
50% 1RM of Bench Press (Barbell)
50% 1RM of Bench Press (Barbell)
50% 1RM of Bench Press (Barbell)
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6-7
@6-7
@6-7
5
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6-7
@6-7
@6-7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
60%
65%
2
Deadlift (Barbell)
1 Set
AMRAP
70%
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
50% 1RM of Squat (Barbell)
50% 1RM of Squat (Barbell)
50% 1RM of Squat (Barbell)
50% 1RM of Squat (Barbell)
50% 1RM of Squat (Barbell)
4
Hip Thrust (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6-7
@6-7
@6-7
5
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6-7
@6-7
@6-7