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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!
Muscle Engagement
Front
Back
MuscleSet
Biceps
15.9%
Forearms
11.5%
Triceps
10.6%
Abs
10.1%
Hamstrings
7%
Chest
6.6%
Front Delts
6.6%
Upper Back
6.2%
Lats
5.7%
Middle Delts
5.3%
Quadriceps
4.8%
Glutes
4%
Calves
2.2%
Lower Back
1.8%
Adductors
0.9%
Rear Delts
0.4%
Abductors
0.4%
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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