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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
    Jun 18, 2025 09:37

Summary

Unlock your strength potential with the 5/3/1 program, a meticulously crafted 7-week regimen designed for serious lifters. Training five days a week, you'll focus on core lifts like the bench press, deadlift, and squat, progressively increasing intensity to build muscle and power. Each session combines compound movements with accessory exercises to enhance overall performance and prevent plateaus. Whether you're looking to improve your max lifts or simply elevate your training, this program will guide you every step of the way. Get ready to push your limits and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Quadriceps
13%
Glutes
10.2%
Front Delts
8.1%
Middle Delts
7.5%
Hamstrings
7.3%
Chest
6.3%
Upper Back
5.7%
Forearms
5.3%
Biceps
5.3%
Abs
4.2%
Lats
3.9%
Adductors
3.2%
Lower Back
2.3%
Rear Delts
2.2%
Calves
2.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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