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5/3/1 for grapplers

by GenkiSudo
1 athletes joined

Program Description

5/3/1 for grapplers/BJJ/MMA. 2x per week to focus on training but still getting stronger. All last sets should be an AMRAP for main movements. Use 85-90% of 1rm as a training max. Use training max for percentages within the program. Assistance work can be whatever, I include a push pull single leg/core but change how you see fit, 50-100 reps break up how you choose. I would recommend super setting a lot of the assistance for cardio/ time management. Always prioritise skill acquisition over weight training, pull back on assistance if recovery becomes an issue.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Bodyweight Fitness, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 21, 2025 02:13
  • Last Edited
    Nov 21, 2025 03:17
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.3%
Glutes
12.7%
Triceps
12.7%
Front Delts
10.1%
Chest
9.8%
Abs
9.1%
Hamstrings
8.5%
Middle Delts
7%
Biceps
3.3%
Adductors
3.1%
Lower Back
2.8%
Upper Back
2.2%
Lats
2%
Forearms
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Pull-Up (Weighted)
1
50 reps
-
4
Push Up
1
50 reps
-
5
Abs Crunch (Weighted)
1
100 reps
-
6
Bulgarian Split Squat (Dumbbell)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Blank Bodyweight Row
1
100 reps
-
4
Push Up
1
50 reps
-
5
Bulgarian Split Squat (Barbell)
1
50 reps
-
6
Hanging Leg Raise
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Dumbbell Row
1
100 reps
-
4
Diamond Push Up
1
100 reps
-
5
Walking Lunge
1
50 reps
-
6
Sit Up
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Bicep Curl (EZ Bar)
1
50 reps
-
4
Dip (Weighted)
1
100 reps
-
5
Bulgarian Split Squat (Bodyweight)
1
50 reps
-
6
Lying Leg Raise
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Bicep Curl (EZ Bar)
1
50 reps
-
4
French Press
1
50 reps
-
5
Sit Up
1
50 reps
-
6
Step-Up (Weighted)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Bicep Curl (EZ Bar)
1
50 reps
-
4
French Press
1
50 reps
-
5
Abs Crunch (Weighted)
1
100 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Pull-Up (Weighted)
1 Set
50 Reps
-
4
Push Up
1 Set
50 Reps
-
5
Abs Crunch (Weighted)
1 Set
100 Reps
-
6
Bulgarian Split Squat (Dumbbell)
1 Set
50 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Bicep Curl (EZ Bar)
1 Set
50 Reps
-
4
Dip (Weighted)
1 Set
100 Reps
-
5
Bulgarian Split Squat (Bodyweight)
1 Set
50 Reps
-
6
Lying Leg Raise
1 Set
50 Reps
-