Program Description
Muay Thai power-builder bro who runs omg is he a hybrid athlete??! Training max (TM) = 90% 1 RM After a cycle, add 5lbs and 10lbs to the 1 RM for upper and lower body lifts respectively.
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Bodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout70 minutes
- CreatedJun 15, 2025 07:01
- Last EditedJul 28, 2025 10:40
Summary
Elevate your training with this dynamic 5-week program that blends the strength of the 5/3/1 method, bodybuilding aesthetics, and the striking techniques of Muay Thai. Committing to six days a week, you’ll build raw power with heavy lifts like deadlifts and squats while sculpting your physique through targeted bodybuilding exercises. Each session is designed to push your limits, enhance your conditioning, and develop explosive athleticism. Get ready to transform your body and unleash your inner fighter!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
1
1
5-15 reps
5-15 reps
5-15 reps
85%
77%
68%
3A
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9
3B
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4A
Bicep Curl (Cable)
2
6-12 reps
RPE 9
4B
Lateral Raise (Cable)
2
8-12 reps
RPE 9
5
Abs Crunch (Weighted)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
3-5 reps
RPE 8
2
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
3
Deadlift (Barbell)
1
1
1
5-15 reps
5-15 reps
5-15 reps
85%
77%
68%
4A
Abs Crunch (Weighted)
3
8-12 reps
RPE 9
4B
Seated Hamstring Curl
3
8-15 reps
RPE 9
5A
Prowler Push
1
10 mins
RPE 8
5B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
1
1
3-15 reps
3-15 reps
3-15 reps
90%
81%
72%
3A
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9
4A
Bicep Curl (Cable)
2
6-12 reps
RPE 9
4B
Lateral Raise (Cable)
2
8-12 reps
RPE 9
5
Abs Crunch (Weighted)
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
3-5 reps
RPE 8
2
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
3
Squat (Barbell)
1
1
1
1-15 reps
1-15 reps
1-15 reps
95%
86%
76%
4A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
4B
Pull-Up (Weighted)
3
6-12 reps
RPE 9
5A
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 9.5
5B
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
50%
2A
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9
2B
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3A
Bicep Curl (Cable)
3
6-12 reps
RPE 9
3B
Lateral Raise (Cable)
3
8-12 reps
RPE 9
4
Abs Crunch (Weighted)
3
8-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Run
1
30 mins
RPE 6
3
Class, Drills, Sparring
1
60-120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Run
1
30 mins
RPE 6
3
Class, Drills, Sparring
1
60-120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Run
1
30 mins
RPE 6
3
Class, Drills, Sparring
1
60-120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Run
1
30 mins
RPE 6
3
Class, Drills, Sparring
1
60-120 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Run
1
30 mins
RPE 6
3
Class, Drills, Sparring
1
60-120 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
3-5 reps
RPE 8
2
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
3
Squat (Barbell)
1
1
1
5-15 reps
5-15 reps
5-15 reps
85%
77%
68%
4A
Pull-Up (Weighted)
3
6-12 reps
RPE 9
4B
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
5A
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 9.5
5B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
1
1
3-15 reps
3-15 reps
3-15 reps
90%
81%
72%
3A
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9
4A
Bicep Curl (Cable)
3
6-12 reps
RPE 9
4B
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Abs Crunch (Weighted)
3
8-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
3-5 reps
RPE 8
2
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
3
Deadlift (Barbell)
1
1
1
3-15 reps
3-15 reps
3-15 reps
90%
81%
72%
4A
Prowler Push
1
10 mins
RPE 8
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
5B
Knee Raise (Captain's Chair)
2
8-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
1
1
1-15 reps
1-15 reps
1-15 reps
95%
86%
76%
3A
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9
4A
Bicep Curl (Cable)
3
6-12 reps
RPE 9
4B
Lateral Raise (Cable)
3
8-12 reps
RPE 9
5
Abs Crunch (Weighted)
3
8-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
3-5 reps
RPE 8
2
Front Squat (Barbell)
3
8 reps
50%
3A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
3B
Pull-Up (Weighted)
3
6-12 reps
RPE 9
4A
Face Pull
2
10-20 reps
RPE 9.5
4B
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Run
1
30 mins
RPE 6
3
Class, Drills, Sparring
1
60-120 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Run
1
30 mins
RPE 6
3
Class, Drills, Sparring
1
60-120 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Run
1
30 mins
RPE 6
3
Class, Drills, Sparring
1
60-120 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Run
1
30 mins
RPE 6
3
Class, Drills, Sparring
1
60-120 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Run
1
30 mins
RPE 6
3
Class, Drills, Sparring
1
60-120 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Run
1
30 mins
RPE 6
3
Class, Drills, Sparring
1
60-120 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
3-5 reps
RPE 8
2
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
3
Squat (Barbell)
1
1
1
3-15 reps
3-15 reps
3-15 reps
90%
81%
72%
4A
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 9
4B
Pull-Up (Weighted)
3
6-12 reps
RPE 9
5A
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 9.5
5B
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Run
1
30 mins
RPE 6
3
Class, Drills, Sparring
1
60-120 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Run
1
30 mins
RPE 6
3
Class, Drills, Sparring
1
60-120 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Run
1
30 mins
RPE 6
3
Class, Drills, Sparring
1
60-120 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
1
1
5-15 reps
5-15 reps
5-15 reps
85%
77%
68%
3A
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9
3B
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
4A
Bicep Curl (Cable)
2
6-12 reps
RPE 9
4B
Lateral Raise (Cable)
2
8-12 reps
RPE 9
5
Abs Crunch (Weighted)
3
8-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 7
2
Run
1
30 mins
RPE 6
3
Class, Drills, Sparring
1
60-120 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
1
1
1-15 reps
1-15 reps
1-15 reps
95%
86%
76%
3A
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3B
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 9
4A
Bicep Curl (Cable)
2
6-12 reps
RPE 9
4B
Lateral Raise (Cable)
2
8-12 reps
RPE 9
5
Abs Crunch (Weighted)
3
8-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
3-5 reps
RPE 8
2
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
3
Deadlift (Barbell)
1
1
1
1-15 reps
1-15 reps
1-15 reps
95%
86%
76%
4A
Prowler Push
1
10 mins
RPE 8
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
5A
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9.5
5B
Abs Crunch (Weighted)
2
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
4
3-5 reps
RPE 8
2
Stiff Leg Deadlift
3
5 reps
50%
3A
Prowler Push
1
10 mins
RPE 8
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4A
Face Pull
2
12-20 reps
RPE 9
4B
Sit Up
2
8-12 reps
RPE 9.5
Week 1
1 / 5 Weeks
Day 2
1
Stretching1 Set
10 mins
@7
2
Run1 Set
30 mins
@6
3
Class, Drills, Sparring1 Set
60-120 mins
-
Day 4
1
Stretching1 Set
10 mins
@7
2
Run1 Set
30 mins
@6
3
Class, Drills, Sparring1 Set
60-120 mins
-
Day 5
1
Stretching1 Set
10 mins
@7
2
Run1 Set
30 mins
@6
3
Class, Drills, Sparring1 Set
60-120 mins
-
Day 3
1
Box Jump4 Sets
3-5 Reps
@8
2
Squat (Barbell)1 Set
1 Set
5 Reps
5 Reps
65%
75%
3
Squat (Barbell)1 Set
1 Set
1 Set
5-15 Reps
5-15 Reps
5-15 Reps
85%
77%
68%
4A
Pull-Up (Weighted)3 Sets
6-12 Reps
@9
4B
Seated Overhead Press (Dumbbell)3 Sets
8-12 Reps
@9
5A
Leg Raise (Captain's Chair)3 Sets
8-12 Reps
@9.5
5B
Preacher Curl (EZ Bar)3 Sets
8-12 Reps
@9
Day 1
1
Bench Press (Barbell)1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
5-15 Reps
5-15 Reps
5-15 Reps
85%
77%
68%
3A
Overhead Tricep Extension (Cable)3 Sets
8-15 Reps
@9
3B
Chest Supported Row (Machine)3 Sets
8-12 Reps
@9
4A
Bicep Curl (Cable)2 Sets
6-12 Reps
@9
4B
Lateral Raise (Cable)2 Sets
8-12 Reps
@9
5
Abs Crunch (Weighted)3 Sets
8-15 Reps
@9.5
Day 6
1
Bench Press (Barbell)1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
5-15 Reps
5-15 Reps
5-15 Reps
85%
77%
68%
3A
Overhead Tricep Extension (Cable)3 Sets
8-15 Reps
@9
3B
Chest Supported Row (Machine)3 Sets
8-12 Reps
@9
4A
Bicep Curl (Cable)2 Sets
6-12 Reps
@9
4B
Lateral Raise (Cable)2 Sets
8-12 Reps
@9
5
Abs Crunch (Weighted)3 Sets
8-15 Reps
@9.5