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SBD 5/3/1 Powerbuilding

by BRDKILLR
3 athletes joined

Program Description

Power building program that uses 5/3/1 progression whilst focusing on keeping a balanced physique. 2 days on, 1 off, repeat.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 15, 2024 04:23
  • Last Edited
    Sep 01, 2024 07:15
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Squat (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
3
3 reps
85%
4
Romanian Deadlift (Barbell)
2
7-9 reps
80%
5
Leg Extension
2
10-12 reps
RPE 9
6
Lying Leg Curl
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
65%
75%
85%
85%
2
Squat (Barbell)
3
1 reps
95%
3
Romanian Deadlift (Barbell)
1
1
8-10 reps
7-9 reps
80%
80%
4
Leg Extension
2
10-12 reps
RPE 9
5
Lying Leg Curl
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
1
AMRAP
95%
3
Squat (Barbell)
3
5 reps
75%
4
Romanian Deadlift (Barbell)
2
7-9 reps
82.5%
5
Leg Extension
2
10-12 reps
RPE 9
6
Lying Leg Curl
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Squat (Barbell)
2
5 reps
70%
3
Romanian Deadlift (Barbell)
2
8-10 reps
70%
4
Leg Extension
2
10-12 reps
RPE 9
5
Lying Leg Curl
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
1
3 reps
85%
4
Pull-Up (Weighted)
1
6 reps
82.5%
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Incline Chest Press (Machine)
2
10-12 reps
RPE 9
7
Seated Row (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
65%
75%
85%
85%
2
Bench Press (Barbell)
3
1 reps
95%
3
Pull-Up (Weighted)
1
6 reps
82.5%
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Incline Chest Press (Machine)
2
10-12 reps
RPE 9
6
Seated Row (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
3
5 reps
75%
4
Pull-Up (Weighted)
1
6 reps
82.5%
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Incline Chest Press (Machine)
2
10-12 reps
RPE 9
7
Seated Row (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Bench Press (Barbell)
2
5 reps
70%
3
Pull-Up (Weighted)
1
6 reps
75%
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 9
5
Incline Chest Press (Machine)
2
10-12 reps
RPE 9
6
Seated Row (Cable)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Deadlift (Barbell)
2
3 reps
85%
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5
Glute-Ham Raise
2
AMRAP
RPE 10
6
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
65%
75%
85%
85%
2
Deadlift (Barbell)
2
1 reps
95%
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Glute-Ham Raise
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
2
5 reps
75%
4
Incline Bench Press (Dumbbell)
2
9-11 reps
RPE 9
5
Glute-Ham Raise
2
AMRAP
RPE 10
6
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Deadlift (Barbell)
1
5 reps
70%
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
4
Glute-Ham Raise
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
8 reps
80%
2
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
5
Hammer Curl
1
AMRAP
RPE 10
6
Bayesian Curl
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
9 reps
8 reps
80%
80%
2
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
5
Hammer Curl
1
AMRAP
RPE 10
6
Bayesian Curl
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
8 reps
82.5%
2
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
5
Hammer Curl
1
AMRAP
RPE 10
6
Bayesian Curl
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
7 reps
77.5%
2
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
5
Hammer Curl
1
AMRAP
RPE 10
6
Bayesian Curl
1
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Squat (Barbell)
1 Set
AMRAP
90%
3
Squat (Barbell)
3 Sets
3 Reps
85%
4
Romanian Deadlift (Barbell)
2 Sets
7-9 Reps
80%
5
Leg Extension
2 Sets
10-12 Reps
@9
6
Lying Leg Curl
2 Sets
10-12 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Bench Press (Barbell)
1 Set
AMRAP
90%
3
Bench Press (Barbell)
1 Set
3 Reps
85%
4
Pull-Up (Weighted)
1 Set
6 Reps
82.5%
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
6
Incline Chest Press (Machine)
2 Sets
10-12 Reps
@9
7
Seated Row (Cable)
2 Sets
8-10 Reps
@9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Deadlift (Barbell)
1 Set
AMRAP
90%
3
Deadlift (Barbell)
2 Sets
3 Reps
85%
4
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@9
5
Glute-Ham Raise
2 Sets
AMRAP
@10
6
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@9
Day 4
1
Seated Overhead Press (Dumbbell)
2 Sets
8 Reps
80%
2
Bicep Curl (EZ Bar)
2 Sets
10-12 Reps
@9
3
Lateral Raise (Cable)
3 Sets
10-12 Reps
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-12 Reps
@9
@9
@8
5
Hammer Curl
1 Set
AMRAP
@10
6
Bayesian Curl
1 Set
AMRAP
@10