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5/3/1 (1)

by Thomas S.
2 athletes joined

Program Description

A linear consistent program for intermediate lifters using a alternate version of 5/3/1 beyond use TM or 90% of your 1RM (every third set is a AMRAP set and on the 4-6 weeks and if you run the program again add 5-10 pounds on your TM total for bench and 10-15 pounds on your deadlift and squat TM). Also every joker set (100% sets) is optional if you are feeling strong but is required on the 3 and 6 weeks to gauge how much weight you would add in the next block.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 16, 2024 11:39
  • Last Edited
    Sep 16, 2024 11:59
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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
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
3 reps
65%
75%
85%
100%
2
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
3 reps
65%
75%
85%
100%
3
Overhead Press (Barbell)
5
10 reps
65%
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Barbell Row
3
8 reps
RPE 7
7
Face Pull
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
70%
80%
90%
100%
2
Deadlift (Barbell)
1
1
1
1
3 reps
3 reps
5 reps
3 reps
70%
80%
90%
100%
3
Overhead Press (Barbell)
5
10 reps
65%
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Barbell Row
3
8 reps
RPE 7
7
Face Pull
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
75%
85%
95%
100%
2
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
75%
85%
95%
100%
3
Overhead Press (Barbell)
5
10 reps
65%
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Barbell Row
3
8 reps
RPE 7
7
Face Pull
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
3 reps
65%
75%
85%
100%
2
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
3 reps
65%
75%
85%
100%
3
Overhead Press (Barbell)
5
10 reps
65%
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Barbell Row
3
8 reps
RPE 7
7
Face Pull
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
70%
80%
90%
100%
2
Deadlift (Barbell)
1
1
1
1
3 reps
3 reps
5 reps
3 reps
70%
80%
90%
100%
3
Overhead Press (Barbell)
5
10 reps
65%
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Barbell Row
3
8 reps
RPE 7
7
Face Pull
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
75%
85%
95%
100%
2
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
75%
85%
95%
100%
3
Overhead Press (Barbell)
5
10 reps
65%
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Barbell Row
3
8 reps
RPE 7
7
Face Pull
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 4
4
Lat Pulldown
3
12 reps
RPE 4
5
Barbell Row
3
8 reps
RPE 4
6
Face Pull
3
8 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3
5 reps
5 reps
5 reps
3 reps
5 reps
65%
75%
85%
100%
74%
2
Standing Calf Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3
3 reps
3 reps
3 reps
3 reps
5 reps
70%
80%
90%
100%
80%
2
Standing Calf Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3
5 reps
3 reps
1 reps
3 reps
5 reps
75%
85%
95%
100%
85%
2
Standing Calf Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3
5 reps
5 reps
5 reps
3 reps
5 reps
65%
75%
85%
100%
74%
2
Standing Calf Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3
3 reps
3 reps
3 reps
3 reps
5 reps
70%
80%
90%
100%
80%
2
Standing Calf Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3
5 reps
3 reps
1 reps
3 reps
5 reps
75%
85%
95%
100%
85%
2
Standing Calf Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Standing Calf Raise
3
15 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
75%
3
Tricep Pushdown (Cable)
3
8 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
Bench Press (Barbell)
5
5 reps
80%
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
5
5 reps
85%
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
75%
3
Tricep Pushdown (Cable)
3
8 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
Bench Press (Barbell)
5
5 reps
80%
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
5
5 reps
85%
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
3
5 reps
50%
3
Tricep Pushdown (Cable)
3
8 reps
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
65%
2
Deadlift (Barbell)
3
5 reps
75%
3
Deadlift (Paused)
2
5 reps
70%
4
Core Work (You Choose)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
65%
2
Deadlift (Barbell)
3
5 reps
80%
3
Deadlift (Paused)
2
5 reps
70%
4
Core Work (You Choose)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
65%
2
Deadlift (Barbell)
3
5 reps
85%
3
Deadlift (Paused)
2
5 reps
70%
4
Core Work (You Choose)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
65%
2
Deadlift (Barbell)
3
5 reps
75%
3
Deadlift (Paused)
2
5 reps
70%
4
Core Work (You Choose)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
65%
2
Deadlift (Barbell)
3
5 reps
80%
3
Deadlift (Paused)
2
5 reps
70%
4
Core Work (You Choose)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
65%
2
Deadlift (Barbell)
3
5 reps
85%
3
Deadlift (Paused)
2
5 reps
70%
4
Core Work (You Choose)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
50%
2
Deadlift (Barbell)
3
5 reps
50%
3
Core Work (You Choose)
3
12 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2
Hammer Curl
3
12 reps
RPE 8
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
4
Wrist Curls
3
15 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 7
6
Tricep Extension (Dumbbell)
3
8 reps
RPE 6
7
Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2
Hammer Curl
3
12 reps
RPE 8
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
4
Wrist Curls
3
15 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 7
6
Tricep Extension (Dumbbell)
3
8 reps
RPE 6
7
Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2
Hammer Curl
3
12 reps
RPE 8
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
4
Wrist Curls
3
15 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 7
6
Tricep Extension (Dumbbell)
3
8 reps
RPE 6
7
Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2
Hammer Curl
3
12 reps
RPE 8
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
4
Wrist Curls
3
15 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 7
6
Tricep Extension (Dumbbell)
3
8 reps
RPE 6
7
Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2
Hammer Curl
3
12 reps
RPE 8
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
4
Wrist Curls
3
15 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 7
6
Tricep Extension (Dumbbell)
3
8 reps
RPE 6
7
Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 8
2
Hammer Curl
3
12 reps
RPE 8
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
4
Wrist Curls
3
15 reps
RPE 7
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 7
6
Tricep Extension (Dumbbell)
3
8 reps
RPE 6
7
Tricep Pushdown (Cable)
3
8 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10 reps
RPE 4
2
Hammer Curl
3
12 reps
RPE 4
3
Preacher Curl (Dumbbell)
3
12 reps
RPE 4
4
Wrist Curls
3
15 reps
RPE 4
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 4
6
Tricep Extension (Dumbbell)
3
8 reps
RPE 4
7
Tricep Pushdown (Cable)
3
8 reps
RPE 4
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
65%
75%
85%
100%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
65%
75%
85%
100%
3
Overhead Press (Barbell)
5 Sets
10 Reps
65%
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Lat Pulldown
3 Sets
12 Reps
@8
6
Barbell Row
3 Sets
8 Reps
@7
7
Face Pull
3 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
3 Reps
5 Reps
65%
75%
85%
100%
74%
2
Standing Calf Raise
3 Sets
15 Reps
@8
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
75%
3
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
Day 4
1
Squat (Barbell)
5 Sets
10 Reps
65%
2
Deadlift (Barbell)
3 Sets
5 Reps
75%
3
Deadlift (Paused)
2 Sets
5 Reps
70%
4
Core Work (You Choose)
3 Sets
12 Reps
@8
Day 5
1
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
2
Hammer Curl
3 Sets
12 Reps
@8
3
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8
4
Wrist Curls
3 Sets
15 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
@7
6
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@6
7
Tricep Pushdown (Cable)
3 Sets
8 Reps
@6.5