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5/3/1

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Program Description

Hitting every muscle group hard

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 17, 2025 11:20
  • Last Edited
    Aug 17, 2025 10:41
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BlogBannerPC
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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Face Pull
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8
3
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 9
4
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
5
Cable Crossover
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Dip (Assisted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Face Pull
2
1
12 reps
10 reps
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
2
1
12 reps
8 reps
RPE 8
RPE 9
4
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
5
Cable Crossover
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7.5
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 8
RPE 9.5
3
Face Pull
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Tricep Pushdown (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
5
Single Arm Pushdown
1
2
10 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 8
RPE 9.5
3
Face Pull
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Tricep Pushdown (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
5
Single Arm Pushdown
1
2
10 reps
8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
5 reps
5 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Chest Supported Row (Machine)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Lat Pulldown
2
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9
4
Meadow Row
2
2
8 reps
6 reps
RPE 7.5
RPE 8
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
6
Bicep Curl (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
2
2
10 reps
8 reps
RPE 7.5
RPE 9
4
Meadow Row
2
2
8 reps
6 reps
RPE 8
RPE 7
5
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1 reps
1 reps
1 reps
RPE 7.5
RPE 8.5
RPE 9.5
2
Chest Supported Row (Machine)
2
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9
3
Meadow Row
2
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Lat Pulldown
1
1
1
10 reps
6 reps
6 reps
RPE 8
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Chest Supported Row (Machine)
2
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9
3
Meadow Row
2
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Lat Pulldown
1
1
1
10 reps
6 reps
6 reps
RPE 8
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Bicep Curl (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
2
12 reps
10 reps
RPE 7
RPE 7.5
4
Rear Delt Fly (Cable)
2
1
15 reps
12 reps
RPE 7
RPE 7.5
5
T-Bar Row
2
1
12 reps
10 reps
RPE 8
RPE 9.5
6
Chest Fly (Machine)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Rear Delt Fly (Cable)
2
1
10 reps
8 reps
RPE 8
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
5
T-Bar Row
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7.5
RPE 8.5
RPE 9.5
2
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
4
Rear Delt Fly (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 9
5
T-Bar Row
1
1
2
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
4
Rear Delt Fly (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 9
5
T-Bar Row
1
1
2
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
5 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Romanian Deadlift (Barbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8
3
Leg Extension
2
2
15 reps
12 reps
RPE 7
RPE 7.5
4
Hip Adductor (Machine)
2
2
15 reps
12 reps
RPE 7
RPE 7.5
5
Hip Abductor (Machine)
2
2
15 reps
12 reps
RPE 7
RPE 7.5
6
Leg Curl
1
2
1
12 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
2
2
12 reps
10 reps
RPE 7.5
RPE 8
4
Hip Adductor (Machine)
2
2
15 reps
12 reps
RPE 7.5
RPE 8
5
Hip Abduction (Band)
2
2
15 reps
12 reps
RPE 7.5
RPE 8
6
Leg Curl
1
2
1
12 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1 reps
1 reps
1 reps
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
3
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
2
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hip Abductor (Machine)
1
1
2
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
6
Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
3
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
2
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hip Abductor (Machine)
1
1
2
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
6
Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 9.5
Week 1
1 / 4 Weeks
Day 4
1
Leg Press
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6.5
@7.5
@8.5
2
Romanian Deadlift (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
@7.5
@8
3
Leg Extension
2 Sets
2 Sets
15 Reps
12 Reps
@7
@7.5
4
Hip Adductor (Machine)
2 Sets
2 Sets
15 Reps
12 Reps
@7
@7.5
5
Hip Abductor (Machine)
2 Sets
2 Sets
15 Reps
12 Reps
@7
@7.5
6
Leg Curl
1 Set
2 Sets
1 Set
12 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
Day 2
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6.5
@7.5
@8.5
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
12 Reps
@7
@7.5
@8
@8.5
3
Lat Pulldown
2 Sets
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@7
@8.5
@9
4
Meadow Row
2 Sets
2 Sets
8 Reps
6 Reps
@7.5
@8
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@8
@8
@8.5
6
Bicep Curl (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@8
@9
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6.5
@7.5
@8.5
2
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@7.5
@8
3
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
12 Reps
10 Reps
@7
@7.5
4
Rear Delt Fly (Cable)
2 Sets
1 Set
15 Reps
12 Reps
@7
@7.5
5
T-Bar Row
2 Sets
1 Set
12 Reps
10 Reps
@8
@9.5
6
Chest Fly (Machine)
4 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6.5
@7.5
@8.5
2
Face Pull
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@8
3
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
12 Reps
@7
@9
4
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@9
5
Cable Crossover
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@8
@8.5
@9
6
Dip (Assisted)
3 Sets
10 Reps
@8