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5/3/1 Widowmaker

by Jon C.

Program Description

Unleash your strength with the 5/3/1 Widowmaker program, a dynamic three-week powerbuilding journey designed for intermediate to advanced lifters. This program features a rigorous schedule of nine workouts per week, strategically crafted to enhance your strength and muscle mass through compound lifts like squats, deadlifts, and bench presses. Each session, lasting around 60 minutes, combines high-intensity sets with progressive overload principles, ensuring you push your limits and achieve impressive gains. Equip your garage gym and get ready to elevate your training to new heights!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 19, 2026 08:31
  • Last Edited
    Jan 19, 2026 08:57
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Front Delts
13.3%
Abs
11.7%
Quadriceps
11.4%
Glutes
11.4%
Hamstrings
11.4%
Chest
10.8%
Biceps
3.8%
Adductors
3.5%
Middle Delts
2.5%
Forearms
1.9%
Upper Back
1.9%
Lats
1.9%
Lower Back
1.3%
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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
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
1
5 reps
5 reps
5 reps
20 reps
65%
75%
85%
65%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
65%
75%
85%
65%
3
Push Up (Weighted)
3
-
4
Inverted Row
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Ab Mat
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
20 reps
70%
80%
90%
70%
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
20 reps
70%
80%
90%
70%
3
Push Up (Weighted)
3
-
4
Inverted Row
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Ab Mat
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
20 reps
75%
85%
95%
75%
2
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
20 reps
75%
85%
95%
75%
3
Push Up (Weighted)
3
-
4
Inverted Row
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Ab Mat
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
65%
75%
85%
65%
2
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
65%
75%
85%
65%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Diamond Push Up
3
10 reps
-
5
Plank (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
20 reps
70%
80%
90%
70%
2
Overhead Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
20 reps
70%
80%
90%
70%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Diamond Push Up
3
10 reps
-
5
Plank (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
75%
85%
95%
75%
2
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
75%
85%
95%
75%
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4
Diamond Push Up
3
10 reps
-
5
Plank (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
65%
75%
85%
65%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
65%
75%
85%
65%
3
Push Up (Weighted)
3
-
4
Jump Squat
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
20 reps
70%
80%
90%
70%
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
20 reps
65%
75%
85%
65%
3
Push Up (Weighted)
3
-
4
Jump Squat
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
20 reps
75%
85%
95%
65%
2
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
20 reps
75%
85%
95%
75%
3
Push Up (Weighted)
3
-
4
Jump Squat
3
10 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Ab Wheel
3
10 reps
-
Week 1
1 / 3 Weeks
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
20 Reps
65%
75%
85%
65%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
20 Reps
65%
75%
85%
65%
3
Push Up (Weighted)
3 Sets
-
4
Jump Squat
3 Sets
10 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
6
Ab Wheel
3 Sets
10 Reps
-
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
20 Reps
65%
75%
85%
65%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
20 Reps
65%
75%
85%
65%
3
Push Up (Weighted)
3 Sets
-
4
Inverted Row
3 Sets
-
5
Bicep Curl (EZ Bar)
3 Sets
-
6
Ab Mat
3 Sets
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
20 Reps
65%
75%
85%
65%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
20 Reps
65%
75%
85%
65%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
4
Diamond Push Up
3 Sets
10 Reps
-
5
Plank (Weighted)
3 Sets
-