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5/3/1 PPL by POE

by Sam.Tsang
1 athletes joined

Program Description

Using 5/3/1 program and PPL to gain strength and muscles, can skip week 4 if you free great after week 3.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 16, 2024 02:06
  • Last Edited
    Jul 25, 2024 11:32

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Dip (Weighted)
2
1
6-8 reps
8-12 reps
-
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Dip (Weighted)
2
1
6-8 reps
8-12 reps
-
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Dip (Weighted)
2
1
6-8 reps
8-12 reps
-
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Extension (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
40%
50%
2
Bench Press (Barbell)
1
5 reps
60%
3
Dip (Weighted)
2
1
6-8 reps
8-12 reps
-
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
85%
2
Barbell Row
2
1
6-8 reps
8-12 reps
-
-
3
Hyperextension
3
8-12 reps
-
4
Face Pull
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
87%
2
Barbell Row
2
1
6-8 reps
8-12 reps
-
-
3
Hyperextension
3
8-12 reps
-
4
Face Pull
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
89%
2
Barbell Row
2
1
6-8 reps
8-12 reps
-
-
3
Hyperextension
3
8-12 reps
-
4
Face Pull
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
3 reps
65%
2
Barbell Row
2
1
6-8 reps
8-12 reps
-
-
3
Hyperextension
3
8-12 reps
-
4
Face Pull
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Bulgarian Split Squat (Dumbbell)
2
1
6-8 reps
8-12 reps
-
-
4
Hip Adductor (Machine)
3
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Bulgarian Split Squat (Dumbbell)
2
1
6-8 reps
8-12 reps
-
-
4
Hip Adductor (Machine)
3
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Bulgarian Split Squat (Dumbbell)
2
1
6-8 reps
8-12 reps
-
-
4
Hip Adductor (Machine)
3
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
40%
50%
2
Squat (Barbell)
1
5 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
1
6-8 reps
8-12 reps
-
-
4
Hip Adductor (Machine)
3
8-12 reps
-
5
Leg Extension
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Incline Bench Press (Dumbbell)
2
1
6-8 reps
8-12 reps
-
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
87%
2
Incline Bench Press (Dumbbell)
2
1
6-8 reps
8-12 reps
-
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
89%
2
Incline Bench Press (Dumbbell)
2
1
6-8 reps
8-12 reps
-
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
65%
2
Incline Bench Press (Dumbbell)
2
1
6-8 reps
8-12 reps
-
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Sumo Deadlift (Barbell)
1
AMRAP
85%
3
Stiff Leg Deadlift
2
1
6-8 reps
8-12 reps
-
-
4
Lat Pulldown
3
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Sumo Deadlift (Barbell)
1
AMRAP
90%
3
Stiff Leg Deadlift
2
1
6-8 reps
8-12 reps
-
-
4
Lat Pulldown
3
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Sumo Deadlift (Barbell)
1
AMRAP
95%
3
Stiff Leg Deadlift
2
1
6-8 reps
8-12 reps
-
-
4
Lat Pulldown
3
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
5 reps
5 reps
40%
50%
2
Sumo Deadlift (Barbell)
1
5 reps
60%
3
Stiff Leg Deadlift
2
1
6-8 reps
8-12 reps
-
-
4
Lat Pulldown
3
8-12 reps
-
5
Lying Leg Curl
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Leg Press (45 Degrees)
2
1
6-8 reps
8-12 reps
-
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
87%
2
Leg Press (45 Degrees)
2
1
6-8 reps
8-12 reps
-
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
89%
2
Leg Press (45 Degrees)
2
1
6-8 reps
8-12 reps
-
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
65%
2
Leg Press (45 Degrees)
2
1
6-8 reps
8-12 reps
-
-
3
Hip Abductor (Machine)
3
8-12 reps
-
4
Calf Raise (Leg Press)
2
8-12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Dip (Weighted)
2 Sets
1 Set
6-8 Reps
8-12 Reps
-
-
4
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
5
Tricep Extension (Cable)
2 Sets
8-12 Reps
-
Day 2
1
Sumo Deadlift (Barbell)
4 Sets
3 Reps
85%
2
Barbell Row
2 Sets
1 Set
6-8 Reps
8-12 Reps
-
-
3
Hyperextension
3 Sets
8-12 Reps
-
4
Face Pull
2 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
-
-
4
Hip Adductor (Machine)
3 Sets
8-12 Reps
-
5
Leg Extension
2 Sets
8-12 Reps
-
Day 4
1
Bench Press (Barbell)
4 Sets
3 Reps
85%
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
-
-
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
4
Pec Deck (Machine)
2 Sets
8-12 Reps
-
Day 5
1
Sumo Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Sumo Deadlift (Barbell)
1 Set
AMRAP
85%
3
Stiff Leg Deadlift
2 Sets
1 Set
6-8 Reps
8-12 Reps
-
-
4
Lat Pulldown
3 Sets
8-12 Reps
-
5
Lying Leg Curl
2 Sets
8-12 Reps
-
Day 6
1
Squat (Barbell)
4 Sets
3 Reps
85%
2
Leg Press (45 Degrees)
2 Sets
1 Set
6-8 Reps
8-12 Reps
-
-
3
Hip Abductor (Machine)
3 Sets
8-12 Reps
-
4
Calf Raise (Leg Press)
2 Sets
8-12 Reps
-