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5/3/1 Black Army Jacket

by zcd
18 athletes joined

Program Description

An improvement on a few different templates and kind of the reverse of Full Body, Four Days. The worst part of Black Army Jacket is unloading and loading the deadlift bar. The best part of the programming is the ability to do your assistance work between your work sets. Saves time and energy. 2 to 3 days of hard conditioning maximum (optional) 3 to 5 days of easy conditioning From page 115 of 5/3/1 Forever

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 26, 2024 01:31
  • Last Edited
    Jun 22, 2025 04:29

Summary

Unlock your strength with the 5/3/1 Black Army Jacket program, a focused 3-week journey designed for serious lifters. Comprising four training days each week, you'll tackle foundational lifts like squats, deadlifts, and bench presses, progressively increasing intensity to build raw power. This program is perfect for those looking to enhance their strength in a garage gym setting, with a blend of primary lifts and accessory work to ensure balanced development. Get ready to push your limits and achieve new personal records!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
1-3 reps
90%
3
Squat (Barbell)
1
1
3 reps
3 reps
75%
85%
4
Squat (Barbell)
1
1-3 reps
95%
5
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
6
Bench Press (Barbell)
5
5 reps
70%
7
Push Accessories
1
25-50 reps
-
8
Pull Accessories
1
25-50 reps
-
9
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
1-3 reps
90%
3
Squat (Barbell)
1
1
3 reps
3 reps
75%
85%
4
Squat (Barbell)
1
1-3 reps
95%
5
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
6
Bench Press (Barbell)
5
5 reps
65%
7
Push Accessories
1
25-50 reps
-
8
Pull Accessories
1
25-50 reps
-
9
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
1-3 reps
90%
3
Squat (Barbell)
1
1
3 reps
3 reps
75%
85%
4
Squat (Barbell)
1
1-3 reps
95%
5
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
6
Bench Press (Barbell)
5
5 reps
75%
7
Push Accessories
1
25-50 reps
-
8
Pull Accessories
1
25-50 reps
-
9
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
3
Overhead Press (Barbell)
1
1-3 reps
90%
4
Overhead Press (Barbell)
1
1
3 reps
3 reps
75%
85%
5
Overhead Press (Barbell)
1
1-3 reps
95%
6
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
7
Push Accessories
1
25-50 reps
-
8
Pull Accessories
1
25-50 reps
-
9
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
65%
2
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
3
Overhead Press (Barbell)
1
1-3 reps
90%
4
Overhead Press (Barbell)
1
1
3 reps
3 reps
75%
85%
5
Overhead Press (Barbell)
1
1-3 reps
95%
6
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
7
Push Accessories
1
25-50 reps
-
8
Pull Accessories
1
25-50 reps
-
9
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
3
Overhead Press (Barbell)
1
1-3 reps
90%
4
Overhead Press (Barbell)
1
1
3 reps
3 reps
75%
85%
5
Overhead Press (Barbell)
1
1-3 reps
95%
6
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
7
Push Accessories
1
25-50 reps
-
8
Pull Accessories
1
25-50 reps
-
9
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
1
1
3 reps
3 reps
75%
85%
3
Bench Press (Barbell)
1
1-3 reps
95%
4
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
5
Bench Press (Barbell)
1
1-3 reps
90%
6
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
7
Push Accessories
1
25-50 reps
-
8
Pull Accessories
1
25-50 reps
-
9
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
65%
2
Bench Press (Barbell)
1
1
3 reps
3 reps
75%
85%
3
Bench Press (Barbell)
1
1-3 reps
95%
4
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
5
Bench Press (Barbell)
1
1-3 reps
90%
6
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
7
Push Accessories
1
25-50 reps
-
8
Pull Accessories
1
25-50 reps
-
9
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bench Press (Barbell)
1
1
3 reps
3 reps
75%
85%
3
Bench Press (Barbell)
1
1-3 reps
95%
4
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
5
Bench Press (Barbell)
1
1-3 reps
90%
6
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
7
Push Accessories
1
25-50 reps
-
8
Pull Accessories
1
25-50 reps
-
9
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
1-3 reps
90%
3
Deadlift (Barbell)
1
1
3 reps
3 reps
75%
85%
4
Deadlift (Barbell)
1
1-3 reps
95%
5
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
6
Overhead Press (Barbell)
5
5 reps
70%
7
Push Accessories
1
25-50 reps
-
8
Pull Accessories
1
25-50 reps
-
9
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
1-3 reps
90%
3
Deadlift (Barbell)
1
1
3 reps
3 reps
75%
85%
4
Deadlift (Barbell)
1
1-3 reps
95%
5
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
6
Overhead Press (Barbell)
5
5 reps
65%
7
Push Accessories
1
25-50 reps
-
8
Pull Accessories
1
25-50 reps
-
9
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
1-3 reps
90%
3
Deadlift (Barbell)
1
1
3 reps
3 reps
75%
85%
4
Deadlift (Barbell)
1
1-3 reps
95%
5
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
6
Overhead Press (Barbell)
5
5 reps
75%
7
Push Accessories
1
25-50 reps
-
8
Pull Accessories
1
25-50 reps
-
9
Single Leg / Core Accessories
1
25-50 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
2
Squat (Barbell)
1 Set
1-3 Reps
90%
3
Squat (Barbell)
1 Set
1 Set
3 Reps
3 Reps
75%
85%
4
Squat (Barbell)
1 Set
1-3 Reps
95%
5
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
65%
75%
85%
6
Bench Press (Barbell)
5 Sets
5 Reps
70%
7
Push Accessories
1 Set
25-50 Reps
-
8
Pull Accessories
1 Set
25-50 Reps
-
9
Single Leg / Core Accessories
1 Set
25-50 Reps
-
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
70%
2
Overhead Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
3
Overhead Press (Barbell)
1 Set
1-3 Reps
90%
4
Overhead Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
75%
85%
5
Overhead Press (Barbell)
1 Set
1-3 Reps
95%
6
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
65%
75%
85%
7
Push Accessories
1 Set
25-50 Reps
-
8
Pull Accessories
1 Set
25-50 Reps
-
9
Single Leg / Core Accessories
1 Set
25-50 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
70%
2
Bench Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
75%
85%
3
Bench Press (Barbell)
1 Set
1-3 Reps
95%
4
Bench Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
5
Bench Press (Barbell)
1 Set
1-3 Reps
90%
6
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
65%
75%
85%
7
Push Accessories
1 Set
25-50 Reps
-
8
Pull Accessories
1 Set
25-50 Reps
-
9
Single Leg / Core Accessories
1 Set
25-50 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
2
Deadlift (Barbell)
1 Set
1-3 Reps
90%
3
Deadlift (Barbell)
1 Set
1 Set
3 Reps
3 Reps
75%
85%
4
Deadlift (Barbell)
1 Set
1-3 Reps
95%
5
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
65%
75%
85%
6
Overhead Press (Barbell)
5 Sets
5 Reps
70%
7
Push Accessories
1 Set
25-50 Reps
-
8
Pull Accessories
1 Set
25-50 Reps
-
9
Single Leg / Core Accessories
1 Set
25-50 Reps
-