logo
BoostcampPNG

5/3/1 + bodybuilding + Muay Thai

by aryan tyagi

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

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 15, 2025 07:01
  • Last Edited
    Jun 17, 2025 05:53
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
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
Stretching
1 Set
10 mins
@7
2
Run
1 Set
30 mins
@6
3
Class, Drills, Sparring
1 Set
60-120 mins
-
Day 4
1
Stretching
1 Set
10 mins
@7
2
Run
1 Set
30 mins
@6
3
Class, Drills, Sparring
1 Set
60-120 mins
-
Day 5
1
Stretching
1 Set
10 mins
@7
2
Run
1 Set
30 mins
@6
3
Class, Drills, Sparring
1 Set
60-120 mins
-
Day 3
1
Box Jump
4 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