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5/3/1 2-day week, 3x compound lifts

by Seb C.

Program Description

Designed for myself, struggling to get to the gym more than twice a week and balancing with running/MMA and work. I enjoy the compound lifts from strong lifts which I essentially just plugged into 5/3/1. Gets me in and out the gym very quickly

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting, Olympic Weightlifting, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 10, 2025 04:00
  • Last Edited
    Aug 10, 2025 12:07
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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
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
4
Overhead Press (Barbell)
1
AMRAP
85%
5
Pendlay Row
1
1
5 reps
5 reps
65%
75%
6
Pendlay Row
1
AMRAP
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
4
Overhead Press (Barbell)
1
AMRAP
90%
5
Pendlay Row
1
1
3 reps
3 reps
70%
80%
6
Pendlay Row
1
AMRAP
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
1+ reps
RPE 10
3
Overhead Press (Barbell)
1
1
5 reps
3 reps
75%
85%
4
Overhead Press (Barbell)
1
1+ reps
RPE 10
5
Pendlay Row
1
1
5 reps
3 reps
75%
85%
6
Pendlay Row
1
1+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Pendlay Row
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
4
Bench Press (Barbell)
1
AMRAP
85%
5
Pull-Up (Weighted)
1
1
5 reps
5 reps
65%
75%
6
Pull-Up (Weighted)
1
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
4
Bench Press (Barbell)
1
AMRAP
90%
5
Pull-Up (Weighted)
1
1
3 reps
3 reps
70%
80%
6
Pull-Up (Weighted)
1
AMRAP
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
1+ reps
RPE 10
3
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
4
Bench Press (Barbell)
1
1+ reps
RPE 10
5
Pull-Up (Weighted)
1
1
5 reps
3 reps
75%
85%
6
Pull-Up (Weighted)
1
1+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Pull-Up (Weighted)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
4
Overhead Press (Barbell)
1 Set
AMRAP
85%
5
Pendlay Row
1 Set
1 Set
5 Reps
5 Reps
65%
75%
6
Pendlay Row
1 Set
AMRAP
85%
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
4
Bench Press (Barbell)
1 Set
AMRAP
85%
5
Pull-Up (Weighted)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
6
Pull-Up (Weighted)
1 Set
AMRAP
85%