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5/3/1 Basic with accessories

by Kirby W.
10 athletes joined

Program Description

Power building

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 30, 2024 02:46
  • Last Edited
    Jun 18, 2025 12:51

Summary

Unleash your strength with the 5/3/1 Basic with Accessories program! Over four weeks, you'll engage in a structured, four-day training regimen that focuses on key lifts like the Bench Press, complemented by targeted accessory exercises to enhance muscle growth and stability. This program is designed for those ready to push their limits and build a solid foundation in strength training. Get ready to elevate your performance and achieve your fitness goals!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Lat Pulldown
3
10 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10 reps
RPE 7.5
3B
Cable Low Row
3
10 reps
RPE 7.5
4A
Tricep Extension (Cable)
3
10 reps
RPE 7.5
4B
Bicep Curl (Cable)
3
10 reps
RPE 7.5
4C
Rear Delt Fly (Cable)
3
10 reps
RPE 7.5
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5B
Lying Side Lateral Raise
3
10 reps
RPE 7.5
5C
Skull Crusher
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Lat Pulldown
3
10 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10 reps
RPE 7.5
3B
Cable Low Row
3
10 reps
RPE 7.5
4A
Tricep Extension (Cable)
3
10 reps
RPE 7.5
4B
Bicep Curl (Cable)
3
10 reps
RPE 7.5
4C
Rear Delt Fly (Cable)
3
10 reps
RPE 7.5
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5B
Lying Side Lateral Raise
3
10 reps
RPE 7.5
5C
Skull Crusher
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Lat Pulldown
3
10 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10 reps
RPE 7.5
3B
Cable Low Row
3
10 reps
RPE 7.5
4A
Tricep Extension (Cable)
3
10 reps
RPE 7.5
4B
Bicep Curl (Cable)
3
10 reps
RPE 7.5
4C
Rear Delt Fly (Cable)
3
10 reps
RPE 7.5
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5B
Lying Side Lateral Raise
3
10 reps
RPE 7.5
5C
Skull Crusher
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Lat Pulldown
3
10 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10 reps
RPE 7.5
3B
Cable Low Row
3
10 reps
RPE 7.5
4A
Tricep Extension (Cable)
3
10 reps
RPE 7.5
4B
Bicep Curl (Cable)
3
10 reps
RPE 7.5
4C
Rear Delt Fly (Cable)
3
10 reps
RPE 7.5
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5B
Lying Side Lateral Raise
3
10 reps
RPE 7.5
5C
Skull Crusher
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Leg Extension
3
10 reps
RPE 7.5
2B
Leg Curl
3
10 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Leg Extension
3
10 reps
RPE 7.5
2B
Leg Curl
3
10 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Leg Extension
3
10 reps
RPE 7.5
2B
Leg Curl
3
10 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Leg Extension
3
10 reps
RPE 7.5
2B
Leg Curl
3
10 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Lat Pulldown
3
10 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10 reps
RPE 7.5
3B
Cable Low Row
3
10 reps
RPE 7.5
4A
Tricep Extension (Cable)
3
10 reps
RPE 7.5
4B
Bicep Curl (Cable)
3
10 reps
RPE 7.5
4C
Rear Delt Fly (Cable)
3
10 reps
RPE 7.5
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5B
Lying Side Lateral Raise
3
10 reps
RPE 7.5
5C
Skull Crusher
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Lat Pulldown
3
10 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10 reps
RPE 7.5
3B
Cable Low Row
3
10 reps
RPE 7.5
4A
Tricep Extension (Cable)
3
10 reps
RPE 7.5
4B
Bicep Curl (Cable)
3
10 reps
RPE 7.5
4C
Rear Delt Fly (Cable)
3
10 reps
RPE 7.5
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5B
Lying Side Lateral Raise
3
10 reps
RPE 7.5
5C
Skull Crusher
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Lat Pulldown
3
10 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10 reps
RPE 7.5
3B
Cable Low Row
3
10 reps
RPE 7.5
4A
Tricep Extension (Cable)
3
10 reps
RPE 7.5
4B
Bicep Curl (Cable)
3
10 reps
RPE 7.5
4C
Rear Delt Fly (Cable)
3
10 reps
RPE 7.5
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5B
Lying Side Lateral Raise
3
10 reps
RPE 7.5
5C
Skull Crusher
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Lat Pulldown
3
10 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10 reps
RPE 7.5
3B
Cable Low Row
3
10 reps
RPE 7.5
4A
Tricep Extension (Cable)
3
10 reps
RPE 7.5
4B
Bicep Curl (Cable)
3
10 reps
RPE 7.5
4C
Rear Delt Fly (Cable)
3
10 reps
RPE 7.5
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5B
Lying Side Lateral Raise
3
10 reps
RPE 7.5
5C
Skull Crusher
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3A
Leg Extension
3
10 reps
RPE 7.5
3B
Leg Curl
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3A
Leg Extension
3
10 reps
RPE 7.5
3B
Leg Curl
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3A
Leg Extension
3
10 reps
RPE 7.5
3B
Leg Curl
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3A
Leg Extension
3
10 reps
RPE 7.5
3B
Leg Curl
3
10 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Lat Pulldown
3 Sets
10 Reps
@8
2B
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3A
Chest Fly (Cable)
3 Sets
10 Reps
@7.5
3B
Cable Low Row
3 Sets
10 Reps
@7.5
4A
Tricep Extension (Cable)
3 Sets
10 Reps
@7.5
4B
Bicep Curl (Cable)
3 Sets
10 Reps
@7.5
4C
Rear Delt Fly (Cable)
3 Sets
10 Reps
@7.5
5A
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7.5
5B
Lying Side Lateral Raise
3 Sets
10 Reps
@7.5
5C
Skull Crusher
3 Sets
10 Reps
@7.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Leg Extension
3 Sets
10 Reps
@7.5
2B
Leg Curl
3 Sets
10 Reps
@7.5
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Lat Pulldown
3 Sets
10 Reps
@8
2B
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3A
Chest Fly (Cable)
3 Sets
10 Reps
@7.5
3B
Cable Low Row
3 Sets
10 Reps
@7.5
4A
Tricep Extension (Cable)
3 Sets
10 Reps
@7.5
4B
Bicep Curl (Cable)
3 Sets
10 Reps
@7.5
4C
Rear Delt Fly (Cable)
3 Sets
10 Reps
@7.5
5A
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7.5
5B
Lying Side Lateral Raise
3 Sets
10 Reps
@7.5
5C
Skull Crusher
3 Sets
10 Reps
@7.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Leg Extension
3 Sets
10 Reps
@7.5
3B
Leg Curl
3 Sets
10 Reps
@7.5