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5/3/1 SSL Z Fighter

by Jose A.
2 athletes joined

Program Description

Build confidence at heavy weights via high volume at low reps. There wasn’t a Second Set Last variation of 5/3/1 on here, so I made my own. It’s geared towards my preferences, feel free to make changes to accessories. Aim for 25-50 reps of a push, pull, legs, or core movement each day. The supplementary lifts will be done for 5x5, at the percentage of your second set of the primary lift of the day. 5/3/1 and supplementary sets should stay the same, feel free to mess with accessory work. Aim for 25-50 reps of a push, a pull, and a leg or core movement. When onboarding, remember to input your TRAINING max, not one-rep max. Reset or deload (not programmed) after 3 weeks. Start with 90% of your 1RM for your training max and add 10 pounds to your training max for squat and deadlift, and 5 pounds for bench and press after each cycle.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 30, 2024 09:40
  • Last Edited
    Oct 30, 2024 03:22

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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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)
5
5 reps
75%
3
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
5
5 reps
80%
3
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
85%
3
Romanian Deadlift (Barbell)
2
2
8 reps
6 reps
-
-
4
Pull-Up (Weighted)
3
8-12 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
75%
3
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 8
4
Dip (Weighted)
3
AMRAP
RPE 9
5
Cable Crunch
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
5
5 reps
80%
3
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 8
4
Dip (Weighted)
3
AMRAP
RPE 9
5
Cable Crunch
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
5
5 reps
85%
3
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 8
4
Dip (Weighted)
3
AMRAP
RPE 9
5
Cable Crunch
3
12 reps
-
6
Overhead Tricep Extension (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
75%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Helms Row
3
10-12 reps
-
5
Hammer Curl
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
5
5 reps
80%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Helms Row
3
10-12 reps
-
5
Hammer Curl
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
5
5 reps
85%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Helms Row
3
10-12 reps
-
5
Hammer Curl
3
10 reps
-
6
Lateral Raise (Dumbbell)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Bench Press (Barbell)
4
10 reps
65%
4
Dip (Weighted)
3
AMRAP
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
5 reps
80%
3
Bench Press (Barbell)
4
10 reps
65%
4
Dip (Weighted)
3
AMRAP
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Cable Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
5 reps
85%
3
Bench Press (Barbell)
4
10 reps
65%
4
Dip (Weighted)
3
AMRAP
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Cable Crunch
3
12 reps
-
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)
5 Sets
5 Reps
75%
3
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
-
-
4
Pull-Up (Weighted)
3 Sets
8-12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8 Reps
@8
4
Dip (Weighted)
3 Sets
AMRAP
@9
5
Cable Crunch
3 Sets
12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
5 Sets
5 Reps
75%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Helms Row
3 Sets
10-12 Reps
-
5
Hammer Curl
3 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
-
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
5 Sets
5 Reps
75%
3
Bench Press (Barbell)
4 Sets
10 Reps
65%
4
Dip (Weighted)
3 Sets
AMRAP
-
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
6
Cable Crunch
3 Sets
12 Reps
-