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5/3/1 Simplest Strength 2nd Edition

by Guido Werner
10 athletes joined

Program Description

5/3/1 Simplest Strength 2nd Edition program. Go up 2.5kg on upper body and 5kg on lower body every 4 weeks. Make sure to set your 1rep max very conservative. 85% of what you think you can do now clean for about 3 reps. Go nice and nuts on accessories and AMRAP the last set of the main movement. If you feel extra AMRAP the secondary movement too.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 04, 2026 01:56
  • Last Edited
    Feb 14, 2026 03:47
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.4%
Hamstrings
11.8%
Glutes
10.9%
Front Delts
9.9%
Triceps
8.7%
Biceps
8.4%
Upper Back
5.6%
Lats
5.6%
Abs
5%
Chest
5%
Calves
4.3%
Middle Delts
3.7%
Lower Back
3.4%
Forearms
2.8%
Rear Delts
1.2%
Adductors
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Cambered Bar Squat
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
3
Hamstring Curl
3
15 reps
RPE 10
4
Calf Raise (Machine)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Cambered Bar Squat
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
3
Hamstring Curl
3
12 reps
RPE 8
4
Calf Raise (Machine)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Cambered Bar Squat
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Seal Row
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Cambered Bar Squat
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Hamstring Curl
3
8 reps
RPE 6
4
Calf Raise (Machine)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Behind-the-Neck Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
3
Seal Row
3
15 reps
RPE 10
4
Bicep Curl (Barbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Behind-the-Neck Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
3
Seal Row
3
12 reps
RPE 10
4
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Behind-the-Neck Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Seal Row
3
10 reps
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Behind-the-Neck Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Seal Row
3
8 reps
RPE 6
4
Bicep Curl (Barbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
3
Leg Extension
3
15 reps
RPE 10
4
Calf Raise (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
3
Leg Extension
3
12 reps
RPE 10
4
Calf Raise (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Leg Extension
3
10 reps
RPE 10
4
Calf Raise (Machine)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Leg Extension
3
8 reps
RPE 6
4
Calf Raise (Machine)
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
3
Wide Grip Lat Pulldown
3
15 reps
RPE 10
4
Bicep Curl (Barbell)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
3
Wide Grip Lat Pulldown
3
12 reps
RPE 10
4
Bicep Curl (Barbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Wide Grip Lat Pulldown
3
10 reps
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Wide Grip Lat Pulldown
3
8 reps
RPE 6
4
Bicep Curl (Barbell)
3
8 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Cambered Bar Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
3
Hamstring Curl
3 Sets
15 Reps
@10
4
Calf Raise (Machine)
3 Sets
15 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Behind-the-Neck Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
3
Seal Row
3 Sets
15 Reps
@10
4
Bicep Curl (Barbell)
3 Sets
15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
3
Leg Extension
3 Sets
15 Reps
@10
4
Calf Raise (Machine)
3 Sets
15 Reps
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
3
Wide Grip Lat Pulldown
3 Sets
15 Reps
@10
4
Bicep Curl (Barbell)
3 Sets
15 Reps
@10