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5/3/1 Bodybuilder

by Braden Manning
14 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 and OHP maxes.

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
    Aug 14, 2025 01:14

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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Front Delts
10.2%
Quadriceps
9.9%
Chest
9.2%
Biceps
7.7%
Middle Delts
7.6%
Hamstrings
7.6%
Abs
6.7%
Glutes
6.5%
Upper Back
6.1%
Lats
5%
Lower Back
3.6%
Rear Delts
3.3%
Calves
2.1%
Forearms
1.1%
Adductors
0.8%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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