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5/3/1 for the busy and inconsistent

by Jonathan D.

Program Description

5/3/1 from the article busy and inconsistent men. A routine for whenever you can make the gym. 1 main lift. Push, pull, legs If pushed for time 1 main lift ans a pull movement Minimum of 2x week training but go when you can Assistant lifts can be swapped to the same movement pattern of your liking

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 24, 2025 05:50
  • Last Edited
    Mar 09, 2025 07:10

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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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Close Grip)
1
1
3
10 reps
10 reps
10 reps
40%
50%
65%
3
Dumbbell Row
2
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Press (45 Degrees)
2
2
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
1
1
3
10 reps
10 reps
10 reps
40%
50%
65%
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
4
Hanging Knee Raise
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Close Grip)
1
1
3
10 reps
10 reps
10 reps
40%
55%
70%
3
Dumbbell Row
2
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Press (45 Degrees)
2
2
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
1
1
3
10 reps
10 reps
10 reps
40%
55%
70%
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
4
Hanging Knee Raise
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Close Grip)
1
1
3
10 reps
10 reps
10 reps
40%
60%
75%
3
Dumbbell Row
2
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Press (45 Degrees)
2
2
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
1
1
3
10 reps
10 reps
10 reps
40%
60%
75%
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
4
Hanging Knee Raise
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bent Over Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Dip (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
4
Back Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Anterior Delt Press (AD)
1
1
3
10 reps
10 reps
10 reps
40%
50%
65%
3
Chin-Up (Bodyweight)
5
1
2 reps
2 reps
RPE 8
RPE 10
4
Lunge (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bent Over Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Dip (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
4
Back Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Anterior Delt Press (AD)
1
1
3
10 reps
10 reps
10 reps
40%
55%
70%
3
Chin-Up (Bodyweight)
5
1
2 reps
2 reps
RPE 8
RPE 10
4
Lunge (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bent Over Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Dip (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
4
Back Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Seated Anterior Delt Press (AD)
1
1
3
10 reps
10 reps
10 reps
40%
60%
75%
3
Chin-Up (Bodyweight)
5
1
2 reps
2 reps
RPE 8
RPE 10
4
Lunge (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Close Grip)
1 Set
1 Set
3 Sets
10 Reps
10 Reps
10 Reps
40%
50%
65%
3
Dumbbell Row
2 Sets
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
4
Leg Press (45 Degrees)
2 Sets
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@10
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
3
Dip (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@10
4
Back Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@8
@10