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Prime 5 3.0

by Pradhan A N
3 athletes joined

Program Description

Arms, core and back focused

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 08, 2025 01:03
  • Last Edited
    Jun 18, 2025 10:29

Summary

Introducing Prime 5 3.0, a dynamic 5-week program designed to elevate your strength and sculpt your physique through targeted workouts five days a week. Each session focuses on specific muscle groups, including back, arms, chest, and shoulders, ensuring a balanced approach to building muscle and enhancing endurance. With a mix of machine, cable, and bodyweight exercises, you'll push your limits while honing your technique. Get ready to commit to your fitness journey and see transformative results!
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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
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
4
One Arm Reverse Pec Deck
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
6
Cable Crunch
3
8-12 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
4
One Arm Reverse Pec Deck
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
6
Cable Crunch
3
8-12 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
4
One Arm Reverse Pec Deck
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
6
Cable Crunch
3
8-12 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
4
One Arm Reverse Pec Deck
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
6
Cable Crunch
3
8-12 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
4
One Arm Reverse Pec Deck
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
6
Cable Crunch
3
8-12 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
5
Wrist Curls
3
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Barbell Hold
1
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
5
Wrist Curls
3
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Barbell Hold
1
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
5
Wrist Curls
3
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Barbell Hold
1
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
5
Wrist Curls
3
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Barbell Hold
1
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
5
Wrist Curls
3
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Barbell Hold
1
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4
Pec Deck (Machine)
3
8-12 reps
RPE 10
5
Cable Crunch
3
8-12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4
Pec Deck (Machine)
3
8-12 reps
RPE 10
5
Cable Crunch
3
8-12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4
Pec Deck (Machine)
3
8-12 reps
RPE 10
5
Cable Crunch
3
8-12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4
Pec Deck (Machine)
3
8-12 reps
RPE 10
5
Cable Crunch
3
8-12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 10
2
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4
Pec Deck (Machine)
3
8-12 reps
RPE 10
5
Cable Crunch
3
8-12 reps
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-7 reps
5-7 reps
RPE 4
RPE 10
2
Pause Squat
2
5-7 reps
RPE 10
3
Leg Curl
3
8-12 reps
RPE 10
4
Seated Calf Raise
3
8-12 reps
RPE 10
5
Leg Press
3
8-12 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-7 reps
5-7 reps
RPE 4
RPE 10
2
Pause Squat
2
5-7 reps
RPE 10
3
Leg Curl
3
8-12 reps
RPE 10
4
Seated Calf Raise
3
8-12 reps
RPE 10
5
Leg Press
3
8-12 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-7 reps
5-7 reps
RPE 4
RPE 10
2
Pause Squat
2
5-7 reps
RPE 10
3
Leg Curl
3
8-12 reps
RPE 10
4
Seated Calf Raise
3
8-12 reps
RPE 10
5
Leg Press
3
8-12 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-7 reps
5-7 reps
RPE 4
RPE 10
2
Pause Squat
2
5-7 reps
RPE 10
3
Leg Curl
3
8-12 reps
RPE 10
4
Seated Calf Raise
3
8-12 reps
RPE 10
5
Leg Press
3
8-12 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
5-7 reps
5-7 reps
RPE 4
RPE 10
2
Pause Squat
2
5-7 reps
RPE 10
3
Leg Curl
3
8-12 reps
RPE 10
4
Seated Calf Raise
3
8-12 reps
RPE 10
5
Leg Press
3
8-12 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Tricep-Pressdown
3
8-12 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
5
Wrist Curls
3
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Barbell Hold
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Tricep-Pressdown
3
8-12 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
5
Wrist Curls
3
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Barbell Hold
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Tricep-Pressdown
3
8-12 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
5
Wrist Curls
3
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Barbell Hold
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Tricep-Pressdown
3
8-12 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
5
Wrist Curls
3
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Barbell Hold
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2
Tricep-Pressdown
3
8-12 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
5
Wrist Curls
3
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Barbell Hold
1
1 mins
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
@10
2
Seated Row (Cable)
3 Sets
8-12 Reps
@10
3
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
4
One Arm Reverse Pec Deck
3 Sets
8-12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@10
6
Cable Crunch
3 Sets
8-12 Reps
@10
7
Reverse Abs Crunch (Bodyweight)
3 Sets
8-12 Reps
@10
Day 2
1
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
2
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@10
5
Wrist Curls
3 Sets
8-12 Reps
@10
6
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
7
Barbell Hold
1 Set
1 mins
@10
Day 3
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@10
2
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
4
Pec Deck (Machine)
3 Sets
8-12 Reps
@10
5
Cable Crunch
3 Sets
8-12 Reps
@10
6
Reverse Abs Crunch (Bodyweight)
3 Sets
8-12 Reps
@10
Day 4
1
Squat (Smith Machine)
1 Set
2 Sets
5-7 Reps
5-7 Reps
@4
@10
2
Pause Squat
2 Sets
5-7 Reps
@10
3
Leg Curl
3 Sets
8-12 Reps
@10
4
Seated Calf Raise
3 Sets
8-12 Reps
@10
5
Leg Press
3 Sets
8-12 Reps
@10
6
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@10
Day 5
1
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
2
Tricep-Pressdown
3 Sets
8-12 Reps
@10
3
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@10
5
Wrist Curls
3 Sets
8-12 Reps
@10
6
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
7
Barbell Hold
1 Set
1 mins
@10