logo
BoostcampPNG

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!
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
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