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5/3/1 with weighted pull ups

by Lawrence P.

Program Description

5/3/1 for main lift progression, weighted pull ups 2 times a week plus volume day. Once rep range is completed increase weight. Add in weak point exercise if recovery is good.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 26, 2026 11:03
  • Last Edited
    Feb 26, 2026 11:55
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.3%
Upper Back
9.7%
Abs
9.5%
Biceps
9.2%
Front Delts
8.6%
Triceps
8.6%
Glutes
8.6%
Hamstrings
8.6%
Lats
8%
Middle Delts
5.2%
Chest
5.2%
Forearms
3.4%
Lower Back
2.6%
Rear Delts
1.7%
Adductors
0.9%
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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
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Pull-Up (Weighted)
3
3 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Pec Deck (Machine)
3
10-15 reps
RPE 8.5
6
Decline Crunch (Weighted)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Pull-Up (Weighted)
3
3 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Pec Deck (Machine)
3
10-15 reps
RPE 8.5
6
Decline Crunch (Weighted)
3
10-15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Pull-Up (Weighted)
3
3 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Pec Deck (Machine)
3
10-15 reps
RPE 8.5
6
Decline Crunch (Weighted)
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Front Squat (Barbell)
3
8-10 reps
RPE 8.5
3
Pull-Up (Weighted)
3
6 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8.5
6
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Front Squat (Barbell)
3
8-10 reps
RPE 8.5
3
Pull-Up (Weighted)
3
6 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8.5
6
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Front Squat (Barbell)
3
8-10 reps
RPE 8.5
3
Pull-Up (Weighted)
3
6 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8.5
6
Hanging Knee Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3
Pull-Up (Bodyweight)
5
10 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
12 reps
RPE 8.5
6
Russian Twist (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3
Pull-Up (Bodyweight)
5
10 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
12 reps
RPE 8.5
6
Russian Twist (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3
Pull-Up (Bodyweight)
5
10 reps
-
4
Skull Crusher (Barbell)
3
10-12 reps
RPE 8.5
5
Chest Supported Row (Machine)
3
12 reps
RPE 8.5
6
Russian Twist (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
6
Around The World
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
6
Around The World
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
6
Around The World
3
20 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Pull-Up (Weighted)
3 Sets
3 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@8.5
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
5
Pec Deck (Machine)
3 Sets
10-15 Reps
@8.5
6
Decline Crunch (Weighted)
3 Sets
10-15 Reps
@8.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@8.5
3
Pull-Up (Weighted)
3 Sets
6 Reps
@9
4
Leg Extension
3 Sets
10-12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8.5
6
Hanging Knee Raise
3 Sets
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8.5
3
Pull-Up (Bodyweight)
5 Sets
10 Reps
-
4
Skull Crusher (Barbell)
3 Sets
10-12 Reps
@8.5
5
Chest Supported Row (Machine)
3 Sets
12 Reps
@8.5
6
Russian Twist (Dumbbell)
3 Sets
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@9
4
Bicep Curl (Barbell)
3 Sets
12-15 Reps
@8
5
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8
6
Around The World
3 Sets
20 Reps
-