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5/3/1 Strength

by Keanu M.

Program Description

Build up raw strength and the 4 main lifts.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 10, 2025 06:51
  • Last Edited
    Jun 18, 2025 08:09

Summary

Unlock your strength potential with the 5/3/1 Strength program! Over the course of four weeks, you'll engage in a carefully structured routine, training four days a week to maximize your gains in key lifts like the bench press, deadlift, and overhead press. This program emphasizes progressive overload, ensuring that you push your limits while building a solid foundation of strength. With a full gym setup, you'll have access to a variety of equipment to enhance your training experience and achieve impressive results. Get ready to lift heavy and transform your strength journey!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.6%
Quadriceps
12.2%
Middle Delts
11.9%
Triceps
10.3%
Upper Back
9.7%
Glutes
9.6%
Chest
7.9%
Hamstrings
7.1%
Lats
5.1%
Abs
3.8%
Rear Delts
2.9%
Biceps
2.9%
Adductors
2.7%
Lower Back
1.3%
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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
1
5 reps
5 reps
5 reps
1 reps
65%
75%
85%
100%
2
Bench Press (Paused)
3
5-10 reps
RPE 8
3
Dip (Weighted)
3
3-6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Paused)
3
5-10 reps
RPE 9
3
Dip (Weighted)
3
3-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
75%
85%
95%
100%
2
Bench Press (Paused)
3
5-10 reps
RPE 10
3
Dip (Weighted)
3
3-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Paused)
3
5-10 reps
RPE 6
3
Dip (Weighted)
3
3-6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
1 reps
65%
75%
85%
100%
2
Squat (Barbell)
3
5-10 reps
RPE 8
3
Split Squat (Dumbbell)
3
3-6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
1 reps
65%
75%
85%
100%
2
Squat (Barbell)
3
5-10 reps
RPE 9
3
Split Squat (Dumbbell)
3
3-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
1 reps
65%
75%
85%
100%
2
Squat (Barbell)
3
5-10 reps
RPE 10
3
Split Squat (Dumbbell)
3
3-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
1 reps
65%
75%
85%
100%
2
Squat (Barbell)
3
5-10 reps
RPE 6
3
Split Squat (Dumbbell)
3
3-6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
1 reps
65%
75%
85%
100%
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 8
3
Face Pull
3
15-20 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
4B
Upright Row (Dumbbell)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 9
3
Face Pull
3
15-20 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9
4B
Upright Row (Dumbbell)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
75%
85%
95%
100%
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 10
3
Face Pull
3
15-20 reps
RPE 10
4A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
4B
Upright Row (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Overhead Press (Dumbbell)
3
5-10 reps
RPE 6
3
Face Pull
3
15-20 reps
RPE 6
4A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 6
4B
Upright Row (Dumbbell)
3
10-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
1 reps
65%
75%
85%
100%
2
Bent Over Row (Barbell)
3
5-10 reps
RPE 8
3
Pull-Up (Weighted)
3
3-6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bent Over Row (Barbell)
3
5-10 reps
RPE 9
3
Pull-Up (Weighted)
3
3-6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
75%
85%
95%
100%
2
Bent Over Row (Barbell)
3
5-10 reps
RPE 10
3
Pull-Up (Weighted)
3
3-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bent Over Row (Barbell)
3
5-10 reps
RPE 6
3
Pull-Up (Weighted)
3
3-6 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
1 Reps
65%
75%
85%
100%
2
Bench Press (Paused)
3 Sets
5-10 Reps
@8
3
Dip (Weighted)
3 Sets
3-6 Reps
@8
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
1 Reps
65%
75%
85%
100%
2
Overhead Press (Dumbbell)
3 Sets
5-10 Reps
@8
3
Face Pull
3 Sets
15-20 Reps
@8
4A
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@8
4B
Upright Row (Dumbbell)
3 Sets
10-20 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
1 Reps
65%
75%
85%
100%
2
Bent Over Row (Barbell)
3 Sets
5-10 Reps
@8
3
Pull-Up (Weighted)
3 Sets
3-6 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
1 Reps
65%
75%
85%
100%
2
Squat (Barbell)
3 Sets
5-10 Reps
@8
3
Split Squat (Dumbbell)
3 Sets
3-6 Reps
@8