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BoostcampPNG

strength training based on 5/3/1

by Eu Novo

Program Description

This training program aims to increase 1 RM strength by at least 5% or more of your 1 RM every 3 weeks. It is recommended that you have at least 1 or more years of training. It is not recommended for people who have just joined the gym.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 29, 2025 02:14
  • Last Edited
    Jun 18, 2025 07:48

Summary

Unlock your strength potential with this 3-week, 5-day program based on the renowned 5/3/1 training method. Designed for dedicated lifters, this program emphasizes progressive overload through key compound lifts like the bench press, squat, and deadlift, ensuring you build muscle and increase your power effectively. Each session is structured to challenge your limits while providing ample recovery, making it perfect for those serious about their strength journey. Get ready to elevate your performance and achieve your lifting goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
65%
75%
85%
2
Squat (Low Bar)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
65%
75%
85%
3
Deadlift (Barbell)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
65%
75%
85%
4
Bench Press (Paused)
3
8-10 reps
75%
5
Stiff Leg Deadlift
3
5+ reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
70%
80%
90%
2
Squat (Low Bar)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
70%
80%
90%
4
Bench Press (Paused)
3
8-10 reps
75%
5
Zercher Squat (Barbell)
3
8-10 reps
75%
6
Bent Over Row (Barbell)
3
8-10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-10 reps
5-5 reps
3-5 reps
1-2 reps
50%
75%
85%
100%
2
Squat (Low Bar)
1
1
1
1
10-10 reps
5-5 reps
3-5 reps
1-2 reps
50%
75%
85%
100%
3
Deadlift (Barbell)
1
1
1
1
10-10 reps
5-5 reps
3-5 reps
1-2 reps
50%
75%
85%
100%
4
Bench Press (Paused)
3
8-10 reps
75%
5
Zercher Squat (Barbell)
3
8-10 reps
75%
6
Bent Over Row (Barbell)
3
8-10 reps
75%
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
65%
75%
85%
2
Squat (Low Bar)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
65%
75%
85%
3
Deadlift (Barbell)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
65%
75%
85%
4
Dip (Weighted)
3
8-10 reps
75%
5
Squat (Paused)
3
8-10 reps
75%
6
Deadlift (Paused)
3
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
70%
80%
90%
2
Squat (Low Bar)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
70%
80%
90%
4
Dip (Weighted)
3
8-10 reps
75%
5
Squat (Paused)
3
8-10 reps
75%
6
Lat Pulldown
3
8-10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-10 reps
5-5 reps
3-5 reps
1-2 reps
50%
75%
85%
100%
2
Squat (Low Bar)
1
1
1
1
10-10 reps
5-5 reps
3-5 reps
1-2 reps
50%
75%
85%
100%
3
Deadlift (Barbell)
1
1
1
1
10-10 reps
5-5 reps
3-5 reps
1-2 reps
50%
75%
85%
100%
4
Dip (Weighted)
3
8-10 reps
75%
5
Squat (Paused)
3
8-10 reps
75%
6
Lat Pulldown
3
8-10 reps
75%
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
65%
75%
85%
2
Squat (Low Bar)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
65%
75%
85%
3
Deadlift (Barbell)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
65%
75%
85%
4
Seated Overhead Press (Dumbbell)
3
8-10 reps
75%
5
Hip Thrust (Barbell)
3
5 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
70%
80%
90%
2
Squat (Low Bar)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
70%
80%
90%
4
Seated Overhead Press (Dumbbell)
3
8-10 reps
75%
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
75%
6
Deadlift (Paused)
3
8-10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-10 reps
5-5 reps
3-5 reps
1-2 reps
50%
75%
85%
100%
2
Squat (Low Bar)
1
1
1
1
10-10 reps
5-5 reps
3-5 reps
1-2 reps
50%
75%
85%
100%
3
Deadlift (Barbell)
1
1
1
1
10-10 reps
5-5 reps
3-5 reps
1-2 reps
50%
75%
85%
100%
4
Seated Overhead Press (Dumbbell)
3
8-10 reps
75%
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
75%
6
Deadlift (Paused)
3
8-10 reps
75%
Week 1
1 / 3 Weeks
Day 2
No exercises added to this day
Day 4
No exercises added to this day
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
50%
65%
75%
85%
2
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
50%
65%
75%
85%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
50%
65%
75%
85%
4
Dip (Weighted)
3 Sets
8-10 Reps
75%
5
Squat (Paused)
3 Sets
8-10 Reps
75%
6
Deadlift (Paused)
3 Sets
5 Reps
@9
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
50%
65%
75%
85%
2
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
50%
65%
75%
85%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
50%
65%
75%
85%
4
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
75%
5
Hip Thrust (Barbell)
3 Sets
5 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
50%
65%
75%
85%
2
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
50%
65%
75%
85%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
50%
65%
75%
85%
4
Bench Press (Paused)
3 Sets
8-10 Reps
75%
5
Stiff Leg Deadlift
3 Sets
5+ Reps
@9