5/3/1 For Bodybuilding

by Peter F.

32 athletes joined

4.0

(1 rating)

Program Description

5x3/5/1 85% Training Max The main movement stays the same and keeps strength in the program. This allows you to progress from week to week and actually get stronger, something lacking in about 99% of non-assisted bodybuilders' routines. When you push the assistance in the program below, keep the reps on the final set to just the bare minimum or just slightly over. For conditioning, I highly recommend 30-40 minutes of walking every day. Yes, walking. If you're asking why something so non-strenuous: if physique goals are your only concern, do not let the conditioning take away from your recovery. https://www.jimwendler.com/blogs/jimwendler-com/101075206-5-3-1-and-bodybuilding

Program Overview

Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting, Powerbuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Nov 25, 2024 01:27
Last Edited
Sep 17, 2025 02:31

Summary

Unleash your potential with the 5/3/1 For Bodybuilding program, designed to build strength and muscle in just 3 weeks. This 4-day split focuses on compound lifts and accessory work, ensuring you maximize gains while honing your physique. Each session targets key muscle groups, from shoulders and biceps to back and chest, with a mix of barbell and dumbbell exercises. Perfect for those ready to elevate their training and achieve impressive results!

Muscle Engagement

Front

Back

MuscleSet

Triceps

13.3%

Quadriceps

12.1%

Front Delts

10.8%

Hamstrings

10.5%

Chest

10%

Middle Delts

8.6%

Abs

8.1%

Glutes

7.8%

Upper Back

4.4%

Lower Back

3.9%

Lats

3.9%

Biceps

3.4%

Adductors

1.5%

Abductors

0.6%

Rear Delts

0.5%

Forearms

0.5%

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4.8 Stars with 10, 000+ Ratings

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Overhead Press (Barbell)

5 reps

3 reps

5 reps

40%

50%

60%

70%

80%

90%

Seated Overhead Press (Dumbbell)

10-12 reps

RPE 8

Lateral Raise (Dumbbell)

10-12 reps

RPE 8

Bicep Curl (Barbell)

10-12 reps

RPE 8

Machine Preacher Curl

8-10 reps

RPE 8

Day 1

Overhead Press (Barbell)

5 reps

3 reps

5 reps

40%

50%

60%

65%

75%

85%

Seated Overhead Press (Dumbbell)

10-12 reps

RPE 8

Lateral Raise (Dumbbell)

10-12 reps

RPE 8

Bicep Curl (Barbell)

10-12 reps

RPE 8

Machine Preacher Curl

8-10 reps

RPE 8

Day 1

Overhead Press (Barbell)

5 reps

3 reps

5 reps

40%

50%

60%

75%

85%

95%

Seated Overhead Press (Dumbbell)

10-12 reps

RPE 8

Lateral Raise (Dumbbell)

10-12 reps

RPE 8

Bicep Curl (Barbell)

10-12 reps

RPE 8

Machine Preacher Curl

8-10 reps

RPE 8

Day 2

Deadlift (Barbell)

5 reps

3 reps

5 reps

40%

50%

60%

70%

80%

90%

Pendlay Row

10-12 reps

RPE 8

Pull-Up (Bodyweight)

8-10 reps

Good Morning

8-10 reps

RPE 8

Hanging Leg Raise

10-12 reps

Day 2

Deadlift (Barbell)

5 reps

3 reps

5 reps

40%

50%

60%

65%

75%

85%

Pendlay Row

10-12 reps

RPE 8

Pull-Up (Bodyweight)

8-10 reps

Good Morning

8-10 reps

RPE 8

Hanging Leg Raise

10-12 reps

Day 2

Deadlift (Barbell)

5 reps

3 reps

5 reps

40%

50%

60%

75%

85%

95%

Pendlay Row

10-12 reps

RPE 8

Pull-Up (Bodyweight)

8-10 reps

Good Morning

8-10 reps

RPE 8

Hanging Leg Raise

10-12 reps

Day 3

Bench Press (Barbell)

5 reps

3 reps

5 reps

40%

50%

60%

70%

80%

90%

Dip (Weighted)

8-10 reps

RPE 8

Pec Fly (Dumbbell)

10-12 reps

RPE 8

Tricep Rope Push Down (Cable)

18-20 reps

RPE 8

Push Up

AMRAP

Day 3

Bench Press (Barbell)

5 reps

3 reps

5 reps

40%

50%

60%

65%

75%

85%

Dip (Weighted)

8-10 reps

RPE 8

Pec Fly (Dumbbell)

10-12 reps

RPE 8

Tricep Rope Push Down (Cable)

18-20 reps

RPE 8

Push Up

AMRAP

Day 3

Bench Press (Barbell)

5 reps

3 reps

5 reps

40%

50%

60%

75%

85%

95%

Dip (Weighted)

8-10 reps

RPE 8

Pec Fly (Dumbbell)

10-12 reps

RPE 8

Tricep Rope Push Down (Cable)

18-20 reps

RPE 8

Push Up

AMRAP

Day 4

Squat (Barbell)

5 reps

3 reps

5 reps

40%

50%

60%

70%

80%

90%

Leg Press

12-15 reps

RPE 8

Lying Leg Curl

12-15 reps

RPE 8

Leg Extension

10-12 reps

RPE 8

Ab Wheel

10-12 reps

RPE 8

Day 4

Squat (Barbell)

5 reps

3 reps

5 reps

40%

50%

60%

65%

75%

85%

Leg Press

12-15 reps

RPE 8

Lying Leg Curl

12-15 reps

RPE 8

Leg Extension

10-12 reps

RPE 8

Ab Wheel

10-12 reps

RPE 8

Day 4

Squat (Barbell)

5 reps

3 reps

5 reps

40%

50%

60%

75%

85%

95%

Leg Press

12-15 reps

RPE 8

Lying Leg Curl

12-15 reps

RPE 8

Leg Extension

10-12 reps

RPE 8

Ab Wheel

10-12 reps

RPE 8

Day 1

Overhead Press (Barbell)

1 Set

5 Reps

3 Reps

5 Reps

40%

50%

60%

70%

80%

90%

Seated Overhead Press (Dumbbell)

4 Sets

10-12 Reps

Lateral Raise (Dumbbell)

4 Sets

10-12 Reps

Bicep Curl (Barbell)

4 Sets

10-12 Reps

Machine Preacher Curl

4 Sets

8-10 Reps

Day 2

Deadlift (Barbell)

1 Set

5 Reps

3 Reps

5 Reps

40%

50%

60%

70%

80%

90%

Pendlay Row

4 Sets

10-12 Reps

Pull-Up (Bodyweight)

4 Sets

8-10 Reps

Good Morning

4 Sets

8-10 Reps

Hanging Leg Raise

4 Sets

10-12 Reps

Day 3

Bench Press (Barbell)

1 Set

5 Reps

3 Reps

5 Reps

40%

50%

60%

70%

80%

90%

Dip (Weighted)

4 Sets

8-10 Reps

Pec Fly (Dumbbell)

4 Sets

10-12 Reps

Tricep Rope Push Down (Cable)

5 Sets

18-20 Reps

Push Up

4 Sets

AMRAP

Day 4

Squat (Barbell)

1 Set

5 Reps

3 Reps

5 Reps

40%

50%

60%

70%

80%

90%

Leg Press

5 Sets

12-15 Reps

Lying Leg Curl

5 Sets

12-15 Reps

Leg Extension

4 Sets

10-12 Reps

Ab Wheel

4 Sets

10-12 Reps

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

4.00 / 5

Peter F.Age 40, Man

9 months ago

2 weeks complete

8 years of prior experience

As expected strength gains

As expected muscle gains

No modifications

5/3/1 templates are always great, this one adds some fun bro movements.