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BoostcampPNG

5x5 to 3x3 to 3RM

by Lukas A.
5 athletes joined

Program Description

Aufbautraining

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 11, 2024 06:52
  • Last Edited
    Jun 18, 2025 11:42

Summary

Embark on a transformative 13-week journey with the "5x5 to 3x3 to 3RM" program, designed for those ready to elevate their strength training. This program focuses on progressive overload through a structured 3-day weekly routine, blending foundational lifts like deadlifts and squats with advanced techniques to push your limits. Expect to build raw power and maximize your one-rep max (3RM) while honing your technique across various compound movements. Perfect for lifters looking to enhance their strength and performance in a full gym setting. Get ready to redefine your limits!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.4%
Middle Delts
12.6%
Front Delts
12.4%
Triceps
10.9%
Glutes
10.6%
Hamstrings
8.3%
Upper Back
8.1%
Abs
6.1%
Lats
3.6%
Biceps
3.1%
Chest
3%
Lower Back
3%
Adductors
1.5%
Abductors
0.6%
Forearms
0.4%
Rear Delts
0.4%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Front Squat (Barbell)
5
5 reps
RPE 7
3
Pendlay Row
5
5 reps
RPE 8.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
6
Ab Wheel
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Front Squat (Barbell)
5
5 reps
RPE 7
3
Pendlay Row
5
5 reps
RPE 8.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
6
Ab Wheel
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Front Squat (Barbell)
5
5 reps
RPE 7
3
Pendlay Row
5
5 reps
RPE 8.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
6
Ab Wheel
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Front Squat (Barbell)
3
5 reps
RPE 7
3
Pendlay Row
3
5 reps
RPE 7
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
6
Ab Wheel
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Front Squat (Barbell)
5
5 reps
RPE 7
3
Pendlay Row
5
5 reps
RPE 8.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
6
Ab Wheel
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Front Squat (Barbell)
5
5 reps
RPE 7
3
Pendlay Row
5
5 reps
RPE 8.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
6
Ab Wheel
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Front Squat (Barbell)
5
5 reps
RPE 7
3
Pendlay Row
5
5 reps
RPE 8.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
6
Ab Wheel
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Front Squat (Barbell)
5
5 reps
RPE 7
3
Pendlay Row
5
5 reps
RPE 8.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
6
Ab Wheel
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Front Squat (Barbell)
3
5 reps
RPE 7
3
Pendlay Row
3
5 reps
RPE 8.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
6
Ab Wheel
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Front Squat (Barbell)
3
5 reps
RPE 7
3
Pendlay Row
3
5 reps
RPE 8.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
6
Ab Wheel
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Front Squat (Barbell)
3
5 reps
RPE 7
3
Pendlay Row
3
5 reps
RPE 8.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
6
Ab Wheel
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Front Squat (Barbell)
3
5 reps
RPE 7
3
Pendlay Row
3
5 reps
RPE 8.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
6
Ab Wheel
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 9
2
Front Squat (Barbell)
3
5 reps
RPE 7
3
Pendlay Row
3
5 reps
RPE 8.5
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
6
Ab Wheel
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
RPE 8
2
Military Press (Barbell)
5
5 reps
RPE 8
3
Javelin Press
3
8 reps
RPE 8
4
Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
RPE 8
2
Military Press (Barbell)
5
5 reps
RPE 8
3
Javelin Press
3
8 reps
RPE 8
4
Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
RPE 8
2
Military Press (Barbell)
5
5 reps
RPE 8
3
Javelin Press
3
8 reps
RPE 8
4
Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
RPE 7
2
Military Press (Barbell)
3
5 reps
RPE 7
3
Javelin Press
3
8 reps
RPE 8
4
Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
RPE 8
2
Military Press (Barbell)
5
5 reps
RPE 8
3
Javelin Press
3
8 reps
RPE 8
4
Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
RPE 8
2
Military Press (Barbell)
5
5 reps
RPE 8
3
Javelin Press
3
8 reps
RPE 8
4
Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
RPE 8
2
Military Press (Barbell)
5
5 reps
RPE 8
3
Javelin Press
3
8 reps
RPE 8
4
Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
RPE 8
2
Military Press (Barbell)
5
5 reps
RPE 8
3
Javelin Press
3
8 reps
RPE 8
4
Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Military Press (Barbell)
3
3 reps
RPE 8
3
Javelin Press
3
8 reps
RPE 8
4
Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Military Press (Barbell)
3
3 reps
RPE 8
3
Javelin Press
3
8 reps
RPE 8
4
Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Military Press (Barbell)
3
3 reps
RPE 8
3
Javelin Press
3
8 reps
RPE 8
4
Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Military Press (Barbell)
3
3 reps
RPE 8
3
Javelin Press
3
8 reps
RPE 8
4
Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
2
3 reps
RPE 9
2
Military Press (Barbell)
2
3 reps
RPE 9
3
Javelin Press
3
8 reps
RPE 8
4
Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
6
Bulgarian Split Squat (Dumbbell)
2
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8.5
5
Cossack Squat
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8.5
5
Cossack Squat
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8.5
5
Cossack Squat
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 7
2
Leg Press
2
10 reps
RPE 7
3
Incline Bench Press (Barbell)
3
5 reps
RPE 7
4
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8.5
5
Cossack Squat
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8.5
5
Cossack Squat
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8.5
5
Cossack Squat
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8.5
5
Cossack Squat
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
5
5 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
5
5 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8.5
5
Cossack Squat
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
3
5 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8.5
5
Cossack Squat
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
3
5 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8.5
5
Cossack Squat
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
3
5 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8.5
5
Cossack Squat
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
3
5 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8.5
5
Cossack Squat
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
3 reps
RPE 9
2
Leg Press
4
10 reps
RPE 8.5
3
Incline Bench Press (Barbell)
3
5 reps
RPE 8
4
Standing Behind Neck Shoulder Press (Barbell)
4
8 reps
RPE 8.5
5
Cossack Squat
3
12 reps
RPE 7
Week 1
1 / 13 Weeks
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
@8
2
Front Squat (Barbell)
5 Sets
5 Reps
@7
3
Pendlay Row
5 Sets
5 Reps
@8.5
4
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
6
Ab Wheel
3 Sets
10 Reps
@8
Day 2
1
Push Press (Barbell)
5 Sets
5 Reps
@8
2
Military Press (Barbell)
5 Sets
5 Reps
@8
3
Javelin Press
3 Sets
8 Reps
@8
4
Tricep Extension (Cable)
3 Sets
10-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
6
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
@9
Day 3
1
High Bar Squat (Barbell)
5 Sets
5 Reps
@8
2
Leg Press
4 Sets
10 Reps
@8.5
3
Incline Bench Press (Barbell)
5 Sets
5 Reps
@8
4
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
8 Reps
@8.5
5
Cossack Squat
3 Sets
12 Reps
@7