logo
BoostcampPNG

Wendler's 3/5/1 - PR SET, JOKERS AND FSL

by Rihards D.

Program Description

After each 4 weeks increase squat and deadlift TM by 5kg / 10lbs. After each 4 weeks increase ohp and bench press by 2.5kg / 5lbs. On last week, second 100% set can be above 100% depending on how you feel. 1RM you enter should be around 90% of your actual 1RM.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    180 minutes
  • Created
    Jun 03, 2025 06:16
  • Last Edited
    Aug 06, 2025 09:05
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Squat (Barbell)
5
5 reps
70%
4
Single Leg Press
4
6-8 reps
RPE 7-9
5
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7-9
6
Plank
2
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Squat (Barbell)
5
5 reps
70%
3
Single Leg Press
4
6-8 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7-9
5
Plank
2
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Squat (Barbell)
1
2
1+ reps
1+ reps
95%
100%
3
Squat (Barbell)
5
5 reps
75%
4
Single Leg Press
4
6-8 reps
RPE 7-9
5
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7-9
6
Plank
2
0.5-1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Squat (Barbell)
5
5 reps
50%
3
Single Leg Press
4
6-8 reps
RPE 7-9
4
Romanian Deadlift (Barbell)
4
8-10 reps
RPE 7-9
5
Plank
2
0.5-1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Bench Press (Barbell)
5
5 reps
70%
4
Upright Row (Barbell)
3
6-8 reps
RPE 7-9
5
Bicep Curl (Cable)
4
6-8 reps
RPE 8-10
6
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
65%
3
Upright Row (Barbell)
3
6-8 reps
RPE 7-9
4
Bicep Curl (Cable)
4
6-8 reps
RPE 8-10
5
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
75%
85%
2
Bench Press (Barbell)
1
2
1+ reps
1+ reps
95%
100%
3
Bench Press (Barbell)
5
5 reps
75%
4
Upright Row (Barbell)
3
6-8 reps
RPE 7-9
5
Bicep Curl (Cable)
4
6-8 reps
RPE 8-10
6
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
5
5 reps
50%
3
Upright Row (Barbell)
3
6-8 reps
RPE 7-9
4
Bicep Curl (Cable)
4
6-8 reps
RPE 8-10
5
Tricep Pushdown (Cable)
4
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Deadlift (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Deadlift (Barbell)
5
5 reps
70%
4
Deadlift (Paused)
3
3-5 reps
70%
5
Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
65%
3
Deadlift (Paused)
3
3-5 reps
65%
4
Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Deadlift (Barbell)
1
2
1+ reps
1+ reps
95%
100%
3
Deadlift (Barbell)
5
5 reps
75%
4
Deadlift (Paused)
3
3-5 reps
75%
5
Plank
2
0.5-1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift (Barbell)
5
5 reps
50%
3
Deadlift (Paused)
3
3-5 reps
50%
4
Plank
2
0.5-1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Military Press (Barbell)
1
1
1
3+ reps
1+ reps
1+ reps
90%
95%
100%
3
Military Press (Barbell)
5
5 reps
70%
4
Lateral Raises
4
10-12 reps
RPE 8-10
5
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Military Press (Barbell)
5
5 reps
65%
3
Lateral Raises
4
10-12 reps
RPE 8-10
4
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Military Press (Barbell)
1
2
1+ reps
1+ reps
95%
100%
3
Military Press (Barbell)
5
5 reps
75%
4
Lateral Raises
4
10-12 reps
RPE 8-10
5
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Military Press (Barbell)
5
5 reps
50%
3
Lateral Raises
4
10-12 reps
RPE 8-10
4
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 8-10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1 Set
1 Set
1 Set
3+ Reps
1+ Reps
1+ Reps
90%
95%
100%
3
Squat (Barbell)
5 Sets
5 Reps
70%
4
Single Leg Press
4 Sets
6-8 Reps
@7-9
5
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
@7-9
6
Plank
2 Sets
0.5-1 mins
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3+ Reps
1+ Reps
1+ Reps
90%
95%
100%
3
Bench Press (Barbell)
5 Sets
5 Reps
70%
4
Upright Row (Barbell)
3 Sets
6-8 Reps
@7-9
5
Bicep Curl (Cable)
4 Sets
6-8 Reps
@8-10
6
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
@8-10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
3+ Reps
1+ Reps
1+ Reps
90%
95%
100%
3
Deadlift (Barbell)
5 Sets
5 Reps
70%
4
Deadlift (Paused)
3 Sets
3-5 Reps
70%
5
Plank
2 Sets
0.5-1 mins
@8
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
2
Military Press (Barbell)
1 Set
1 Set
1 Set
3+ Reps
1+ Reps
1+ Reps
90%
95%
100%
3
Military Press (Barbell)
5 Sets
5 Reps
70%
4
Lateral Raises
4 Sets
10-12 Reps
@8-10
5
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
@8-10