Intermediate–AdvancedFree

Khader's Powerlifting 5/3/1 + accesories 6d/wk

Primarily a Strength program but includes all muscle groups 6 times a day so that u ll b hitting more than enough volume for ur hypertrophy goals also.

Dr. Muhammed K.· Jul 2025

2athletes running this program

Free on iOS & Android

Overview

Length

4 weeks

Days / week

7 days

Level

Intermediate, Advanced

Goal

Strength, Muscle

Equipment

Full Gym

Session length

80 min

Helps to gain strength in all the main BDSM lifts( Bench Squat Deadlift and Military Press). Along with muscle gains ensuring filling volume which lacks in most powerlifting programs. While focusing on gains on normally neglected muscle groups like Lateral delts, rear delts, calves, adductors etc. Stable 4 week program with 3 week progressive loading and a 1 week deload only on the major Lifts. 5th week is same as 1st week but we ll increase the 1RM for lower body lifts by around 5kg and Upper body lifts by 2.5kg.( or more depending on the final sets on week 3). U can deload or maintain consistency on week 4 depending on ur body's recovery potential. .

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 7 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

9.6%

Upper Back

9.2%

Triceps

9.1%

Abs

8.5%

Hamstrings

8.2%

Glutes

7.4%

Front Delts

6.7%

Chest

6.6%

Biceps

6.2%

Calves

5.2%

Middle Delts

Lats

4.9%

Adductors

4.1%

Rear Delts

3.2%

Forearms

3.2%

Lower Back

2.5%

Other

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps
1	Stretching	1	30 min

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	1	4 reps	40%
		1	3 reps	50%
		1	2 reps	60%
		1	5 reps	65%
		1	5 reps	75%
		1	5 reps	85%
Superset
2A	Chest Supported Row (Machine)	2	8 reps	@8
		1	6 reps	@10
2B	Wood Chop	2	8 reps	@8
		1	6 reps	@9
Superset
3A	Rear Delt Fly (Machine)	2	8 reps	@8
		1	6 reps	@10
3B	Seated Calf Raise	2	12 reps	@8
		1	8 reps	@10
4	Romanian Deadlift (Dumbbell)	2	8 reps	@8
		1	6 reps	@9.5
5	Lat Pulldown	2	8 reps	@8
		1	6 reps	@9.5

#	Exercise	Sets	Reps	Load
1	Overhead Press (Barbell)	1	4 reps	40%
		1	3 reps	50%
		1	2 reps	60%
		1	5 reps	65%
		1	5 reps	75%
		1	5 reps	85%
Superset
2A	Lateral Raise (Cable)	2	8 reps	@8
		1	6 reps	@9
2B	Cable Crunch	2	8 reps	@8
		1	6 reps	@9
Superset
3A	Bicep Curl (Machine)	2	8 reps	@8
		1	6 reps	@8
3B	Wrist Curls	2	8 reps	@8
		1	6 reps	@9
4	Shrug (Dumbbell)	2	8 reps	@8
		1	6 reps	@10
5	Concentration Curl	2	6 reps	@8
		1	3 reps	@10

#	Exercise	Sets	Reps	Load
1	Spoto Press	2	5 reps	@7
		1	5 reps	@8
2	Pull-Up (Weighted)	1	5 reps	@7
		1	3 reps	@8
		1	1 rep	@9.5
3	Deadlift (Paused)	3	8 reps	@7
Superset
4A	Lateral Raise (Cable)	2	8 reps	@8
		1	6 reps	@9
4B	Side Bend (Dumbbell)	2	8 reps	@8
		1	6 reps	@9.5
Superset
5A	Single Arm Overhead Tricep Extension	2	8 reps	@8
		1	6 reps	@9
5B	Hammer Curl (Dumbbell)	2	8 reps	@7
		1	6 reps	@9

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	4 reps	40%
		1	3 reps	50%
		1	2 reps	60%
		1	5 reps	65%
		1	5 reps	75%
		1	5 reps	85%
2	Hip Adductor (Machine)	2	8 reps	@8
		1	6 reps	@9
Superset
3A	Cable Crunch	2	8 reps	@8
		1	6 reps	@9
3B	Standing Calf Raise	3	15 reps	@8
Superset
4A	Leg Extension	2	8 reps	@8
		1	6 reps	@9.5
4B	Seated Calf Raise	2	12 reps	@8
		1	8 reps	@9
5	Seated Hamstring Curl	2	8 reps	@8
		1	6 reps	@9

#	Exercise	Sets	Reps	Load
1	Squat (Paused)	2	5 reps	@8
		1	5 reps	@9.5
Superset
2A	Seated Hamstring Curl	2	8 reps	@8
		1	6 reps	@9.5
2B	Seated Calf Raise	2	12 reps	@8
		1	12 reps	@9
3	Hip Thrust (Machine)	2	8 reps	@8
		1	6 reps	@9
Superset
4A	Hip Adductor (Machine)	2	8 reps	@8
		1	6 reps	@9.5
4B	Leg Extension	2	8 reps	@8
		1	6 reps	@10
5	Dumbbell Row	2	8 reps	@8
		1	6 reps	@9

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	4 reps	40%
		1	3 reps	50%
		1	2 reps	60%
		1	5 reps	65%
		1	5 reps	75%
		1	5 reps	85%
2	Shrug (Dumbbell)	2	8 reps	@8
		1	6 reps	@9
Superset
3A	Incline Bench Press (Dumbbell)	2	8 reps	@8
		1	6 reps	@9
3B	Face Pull	2	8 reps	@8
		1	6 reps	@9
Superset
4A	Single Arm Overhead Tricep Extension	2	8 reps	@8
		1	6 reps	@9
4B	Pec Deck (Machine)	2	8 reps	@8
		1	6 reps	@9.5
5	Tricep Pushdown (Cable)	1	8 reps	@8
		1	8 reps	@8.5
		1	6 reps	@10

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Khader's Powerlifting 5/3/1 + accesories 6d/wk is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Khader's Powerlifting 5/3/1 + accesories 6d/wk is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Khader's Powerlifting 5/3/1 + accesories 6d/wk is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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