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FNAF 5/3/1

by Heinrich A.
6 athletes joined

Program Description

This 4-day program incorporates 5/3/1 to target strength and hypertrophy in your main lifts; Squat, Bench, and Deadlift. How to increase weight weekly: Base all lifts on a Training Max (TM): Use ~90–95% of your 1RM as your TM. Percentages in the program are calculated from your TM, not your true 1RM. Weekly progression rules: Heavy main lifts (SBD): increase TM 2–5 lb upper body, 5–10 lb lower body if sets feel fast and bar speed is smooth. Variations / paused / tempo lifts: increase 1–2% or 2–5 lb weekly, focusing on clean reps. Volume / technique days: keep same weight for 2–3 weeks; increase only when all reps feel fast. RPE / Bar speed check: If all reps are easy → increase weight next week If reps are challenging but complete → keep TM same If reps fail or slow down → reduce TM slightly Accessory lifts: Use small, steady increases to build muscle without interfering with main lifts. Most accessories hit 2× per week; rest 60–120 sec between sets.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 15, 2026 08:23
  • Last Edited
    Feb 19, 2026 10:17
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.7%
Triceps
11.7%
Hamstrings
9.7%
Quadriceps
8.7%
Glutes
8.7%
Abs
8.1%
Chest
8.1%
Middle Delts
7.1%
Upper Back
6.6%
Lats
4.1%
Biceps
4.1%
Rear Delts
3.1%
Adductors
2.3%
Calves
2%
Lower Back
2%
Forearms
1%
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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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Tempo Bench Press
3
5 reps
70%
3
Squat (Paused)
3
4 reps
RPE 8.5
4
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Tempo Bench Press
2
1
5 reps
5 reps
RPE 9
RPE 10
3
Squat (Paused)
3
4 reps
RPE 8.5
4
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Tempo Bench Press
2
1
5 reps
5 reps
RPE 9
RPE 10
3
Squat (Paused)
3
4 reps
RPE 8.5
4
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Tempo Bench Press
3
5 reps
70%
3
Squat (Paused)
3
4 reps
-
4
Bent Over Row (Barbell)
2
6-8 reps
-
5
Lying Leg Curl
2
10-12 reps
-
6
Standing Calf Raise
2
10-15 reps
RPE 10
7
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
6 reps
70%
2
Bench Press (Close Grip)
2
1
6 reps
6 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Face Pull
2
15 reps
RPE 10
7
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
1
6 reps
6 reps
RPE 9
RPE 10
2
Bench Press (Close Grip)
2
1
6 reps
6 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Face Pull
2
15 reps
RPE 10
7
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
1
6 reps
6 reps
RPE 9
RPE 10
2
Bench Press (Close Grip)
2
1
6 reps
6 reps
RPE 9
RPE 10
3
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Face Pull
2
15 reps
RPE 10
7
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
8
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
6 reps
-
2
Bench Press (Close Grip)
3
6 reps
RPE 9
3
Pull-Up (Weighted)
2
6-8 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
6
Face Pull
2
15 reps
RPE 10
7
Dip (Weighted)
2
6-10 reps
-
8
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Tempo Squat (Barbell)
2
1
5 reps
5 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
7
Face Pull
2
15 reps
RPE 10
8
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Tempo Squat (Barbell)
2
1
5 reps
5 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
7
Face Pull
2
15 reps
RPE 10
8
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Tempo Squat (Barbell)
2
1
5 reps
5 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
7
Face Pull
2
15 reps
RPE 10
8
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Tempo Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Standing Calf Raise
2
10-15 reps
RPE 10
5
Chest Supported Row (Dumbbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
7
Face Pull
2
15 reps
RPE 10
8
Abs Crunch (Weighted)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Paused)
3
3 reps
70%
3
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Paused)
3
3 reps
75%
3
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Paused)
3
3 reps
80%
3
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Dip (Weighted)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift (Paused)
3
3 reps
-
3
Overhead Press (Barbell)
3
8 reps
-
4
Pull-Up (Weighted)
2
6-8 reps
-
5
Dip (Weighted)
2
6-10 reps
-
6
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
8
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Tempo Bench Press
3 Sets
5 Reps
70%
3
Squat (Paused)
3 Sets
4 Reps
@8.5
4
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Lying Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Standing Calf Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Abs Crunch (Weighted)
3 Sets
10-15 Reps
@10
8
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 2
1
Tempo Bench Press
3 Sets
6 Reps
70%
2
Bench Press (Close Grip)
2 Sets
1 Set
6 Reps
6 Reps
@9
@10
3
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10
6
Face Pull
2 Sets
15 Reps
@10
7
Dip (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
8
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Tempo Squat (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
@9
@10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
4
Standing Calf Raise
2 Sets
10-15 Reps
@10
5
Chest Supported Row (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10
7
Face Pull
2 Sets
15 Reps
@10
8
Abs Crunch (Weighted)
3 Sets
10-15 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Paused)
3 Sets
3 Reps
70%
3
Overhead Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Dip (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
6
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@10
8
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10