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5/3/1 BBB and 3/5/1 FSL

by Nick Mackey
6 athletes joined

Program Description

Structured 5/3/1 program with detraining built in.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    11 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 27, 2024 12:58
  • Last Edited
    Jun 18, 2025 12:38

Summary

Elevate your strength training with the 5/3/1 BBB and 3/5/1 FSL program, designed for serious lifters looking to build muscle and increase power over an 11-week journey. This 5-day-a-week regimen focuses on foundational lifts like squats, deadlifts, and bench presses, complemented by accessory work to enhance muscle growth and endurance. Each session is strategically structured to push your limits while ensuring adequate recovery, making it perfect for those ready to take their training to the next level. Get ready to transform your physique and strength in your garage gym!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
70%
80%
90%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
3
5 reps
70%
4
Dip (Weighted)
5
10 reps
RPE 8
5
Chin-Up (Weighted)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Squat (Barbell)
5
5 reps
65%
4
Dip (Weighted)
5
10 reps
RPE 8
5
Chin-Up (Weighted)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Squat (Barbell)
3
3 reps
75%
4
Dip (Weighted)
5
10 reps
RPE 8
5
Chin-Up (Weighted)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Decline Sit Up (Weighted)
3
8-10 reps
RPE 9
5
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Decline Sit Up (Weighted)
3
8-10 reps
RPE 9
5
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Seated Overhead Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Decline Sit Up (Weighted)
3
8-10 reps
RPE 9
5
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Decline Sit Up (Weighted)
3
8-10 reps
RPE 9
5
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Decline Sit Up (Weighted)
3
8-10 reps
RPE 9
5
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Seated Overhead Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Decline Sit Up (Weighted)
3
8-10 reps
RPE 9
5
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
70%
80%
90%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Seated Overhead Press (Barbell)
1
AMRAP
90%
3
Seated Overhead Press (Barbell)
3
5 reps
70%
4
Decline Sit Up (Weighted)
5
10 reps
RPE 8
5
Dumbbell Row
5
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Seated Overhead Press (Barbell)
1
AMRAP
85%
3
Seated Overhead Press (Barbell)
5
5 reps
65%
4
Decline Sit Up (Weighted)
5
10 reps
RPE 8
5
Dumbbell Row
5
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Seated Overhead Press (Barbell)
1
AMRAP
95%
3
Seated Overhead Press (Barbell)
3
3 reps
75%
4
Decline Sit Up (Weighted)
5
10 reps
RPE 8
5
Dumbbell Row
5
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Face Pull
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Face Pull
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Face Pull
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Face Pull
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Face Pull
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Face Pull
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
70%
80%
90%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Deadlift (Barbell)
3
5 reps
70%
4
Dip (Weighted)
5
10 reps
RPE 8
5
Face Pull
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Deadlift (Barbell)
5
5 reps
65%
4
Dip (Weighted)
5
10 reps
RPE 8
5
Face Pull
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
3
5 reps
75%
4
Dip (Weighted)
5
10 reps
RPE 8
5
Face Pull
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Decline Sit Up (Weighted)
3
8-10 reps
RPE 9
5
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Decline Sit Up (Weighted)
3
8-10 reps
RPE 9
5
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Decline Sit Up (Weighted)
3
8-10 reps
RPE 9
5
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Decline Sit Up (Weighted)
3
8-10 reps
RPE 9
5
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Decline Sit Up (Weighted)
3
8-10 reps
RPE 9
5
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Decline Sit Up (Weighted)
3
8-10 reps
RPE 9
5
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
70%
80%
90%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
3
5 reps
70%
4
Dumbbell Row
5
10 reps
RPE 8
5
Decline Sit Up (Weighted)
5
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
5
5 reps
65%
4
Dumbbell Row
5
10 reps
RPE 8
5
Decline Sit Up (Weighted)
5
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
3
3 reps
75%
4
Dumbbell Row
5
10 reps
RPE 8
5
Decline Sit Up (Weighted)
5
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
5 reps
5 reps
70%
80%
90%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
2A
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 9
3B
Concentration Curl
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
2A
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 9
3B
Concentration Curl
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
2A
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 9
3B
Concentration Curl
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
2A
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 9
3B
Concentration Curl
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
2A
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 9
3B
Concentration Curl
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
2A
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 9
3B
Concentration Curl
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
5
10-12 reps
RPE 8
2B
Lateral Raise (Dumbbell)
5
10-12 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
5
10-12 reps
RPE 8
3B
Concentration Curl
5
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
5
10-12 reps
RPE 8
2B
Lateral Raise (Dumbbell)
5
10-12 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
5
10-12 reps
RPE 8
3B
Concentration Curl
5
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
5
10-12 reps
RPE 8
2B
Lateral Raise (Dumbbell)
5
10-12 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
5
10-12 reps
RPE 8
3B
Concentration Curl
5
10-12 reps
RPE 8
Week 1
1 / 11 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Dip (Weighted)
3 Sets
8-10 Reps
@9
4
Chin-Up (Weighted)
3 Sets
8-10 Reps
@9
Day 2
1
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Dumbbell Row
3 Sets
8-10 Reps
@9
4
Decline Sit Up (Weighted)
3 Sets
8-10 Reps
@9
5
Bulgarian Split Squat (Barbell)
3 Sets
8-10 Reps
@9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Dip (Weighted)
3 Sets
8-10 Reps
@9
4
Face Pull
3 Sets
8-10 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Dumbbell Row
3 Sets
8-10 Reps
@9
4
Decline Sit Up (Weighted)
3 Sets
8-10 Reps
@9
5
Bulgarian Split Squat (Barbell)
3 Sets
8-10 Reps
@9
Day 5
1
Pull-Up (Bodyweight)
4 Sets
6-10 Reps
@9
2A
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@9
2B
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@9
3A
Rear Delt Fly (Dumbbell)
3 Sets
8-10 Reps
@9
3B
Concentration Curl
3 Sets
8-10 Reps
@9