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5/3/1 North Strong (3-Days)
by Eugene S.
6 athletes joined
5.0
(1 rating)
Program Description
This 3-week program provides a balanced approach to building strength in the big 3 lifts while also incorporating essential accessory work to ensure overall muscle development and injury prevention. Adjust the accessory exercises as needed based on your progress and preferences. During the Boostcamp app onboarding, enter your Training Max (TM), which is 85% - 90% of your current one Rep Max (1RM). Be conservative with choosing your starting weights to ensure long-term progress. After completing these three weeks, you can take a deload week or repeat the cycle with increased weights based on your new 1RM calculations. Generally speaking, below are the recommended increases to your TM for each new cycle: - Squat: +10 pounds - Deadlifts: +10 pounds - Bench Press: +5 pounds Weight and Intensity: Light - this weight should cause a slight muscle fatigue, while focusing on perfecting your form and technique. Medium - this is a moderate working weight. You need both physical and mental concentration. After completing a set, you should have 2 to 3 reps left in the tank. Heavy - This is a heavy working weight, requiring intense physical and mental focus. After a set you should have only 1 to 2 reps left in the tank.
Program Overview
Level
Intermediate, Novice
Goal
Powerlifting
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Jun 16, 2024 02:06
Last Edited
Jul 08, 2024 09:45
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Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Lat Pulldown
3 Sets
8-12 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
3 Sets
8-12 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Barbell Row
3 Sets
8-12 Reps
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Eugene S.Age 53, Man
15 days ago
0 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great little program that covers the basic muscle areas need to maintain and even add a bit too. Add your own accessory movements as time permits and how you are feeling. The suggested accessory movements listed in the program are great and relevant to the day being trained. Add your own or swap out for something similar. Overall very happy with this program and will continue to implement it in my training.