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5/3/1 Bodybuilder

by Braden Manning
7 athletes joined

Program Description

IMPORTANT NOTES: Take last set of compound lift to failure. Use 90% of 1RM when prompted for max. When you finish the three week cycle, add 10 pounds to squat and deadlift maxes, and 5 to your bench max.

Program Overview

  • Level
    Beginner, Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 05, 2025 04:21
  • Last Edited
    Jul 21, 2025 04:02

Summary

Unleash your inner bodybuilder with the 5/3/1 Bodybuilder program, designed for those ready to elevate their strength and muscle gains in just 3 weeks. This 4-day-a-week regimen combines foundational lifts like the Deadlift and Overhead Press with targeted accessory work to sculpt your shoulders, back, and arms. With a focus on progressive overload and varied intensity, you’ll build power and size while maximizing your training efficiency. Get ready to push your limits and transform your physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Seated Overhead Press (Dumbbell)
4
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 8
6
Preacher Curl (Barbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bent Over Row (Barbell)
4
12 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Back Extension
4
10 reps
RPE 8
5
Leg Raise (Captain's Chair)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bent Over Row (Barbell)
4
12 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Back Extension
4
10 reps
RPE 8
5
Leg Raise (Captain's Chair)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bent Over Row (Barbell)
4
12 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Back Extension
4
10 reps
RPE 8
5
Leg Raise (Captain's Chair)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Dip (Weighted)
4
10 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
5
20 reps
RPE 8
5
Deficit Push Up
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Dip (Weighted)
4
10 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
5
20 reps
RPE 8
5
Deficit Push Up
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Dip (Weighted)
4
10 reps
RPE 8
3
Pec Deck (Machine)
4
12 reps
RPE 8
4
Tricep Pushdown (Cable)
5
20 reps
RPE 8
5
Deficit Push Up
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Press
5
15 reps
RPE 8
3
Lying Leg Curl
5
15 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Straight Leg Calf Raise
3
12 reps
RPE 8
6
Ab Wheel
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
5
15 reps
RPE 8
3
Lying Leg Curl
5
15 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Straight Leg Calf Raise
3
12 reps
RPE 8
6
Ab Wheel
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Leg Press
5
15 reps
RPE 8
3
Lying Leg Curl
5
15 reps
RPE 8
4
Leg Extension
4
12 reps
RPE 8
5
Straight Leg Calf Raise
3
12 reps
RPE 8
6
Ab Wheel
4
12 reps
RPE 8
Week 1
1 / 3 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Overhead Press (Dumbbell)
4 Sets
12 Reps
@8
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
4
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@8
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@8
6
Preacher Curl (Barbell)
4 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bent Over Row (Barbell)
4 Sets
12 Reps
@8
3
Lat Pulldown
4 Sets
10 Reps
@8
4
Back Extension
4 Sets
10 Reps
@8
5
Leg Raise (Captain's Chair)
4 Sets
12 Reps
@8
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Dip (Weighted)
4 Sets
10 Reps
@8
3
Pec Deck (Machine)
4 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
5 Sets
20 Reps
@8
5
Deficit Push Up
4 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Leg Press
5 Sets
15 Reps
@8
3
Lying Leg Curl
5 Sets
15 Reps
@8
4
Leg Extension
4 Sets
12 Reps
@8
5
Straight Leg Calf Raise
3 Sets
12 Reps
@8
6
Ab Wheel
4 Sets
12 Reps
@8