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

by Seb C.

2 athletes joined

5.0

(1 rating)

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 31, 2025 11:45

Summary

Unlock your strength potential with the 5/3/1 2-Day Week program, designed for dedicated lifters looking to maximize their gains in just four weeks. This program focuses on three key compound lifts each session: Squats, Deadlifts, and Bench Presses, complemented by accessory movements like Overhead Presses and Pendlay Rows. Train twice a week with a structured approach that emphasizes progressive overload, ensuring you build muscle and strength efficiently. Perfect for those with a full gym setup, this program will challenge you and keep you motivated every step of the way!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

12.7%

Upper Back

12.7%

Lats

11.3%

Glutes

9.9%

Front Delts

8.5%

Triceps

8.5%

Hamstrings

Abs

Middle Delts

Chest

Adductors

2.8%

Lower Back

2.8%

Biceps

2.8%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

5 reps

65%

75%

Squat (Barbell)

AMRAP

85%

Overhead Press (Barbell)

5 reps

65%

75%

Overhead Press (Barbell)

AMRAP

85%

Pendlay Row

5 reps

65%

75%

Pendlay Row

AMRAP

85%

Day 1

Squat (Barbell)

3 reps

70%

80%

Squat (Barbell)

AMRAP

90%

Overhead Press (Barbell)

3 reps

70%

80%

Overhead Press (Barbell)

AMRAP

90%

Pendlay Row

3 reps

70%

80%

Pendlay Row

AMRAP

90%

Day 1

Squat (Barbell)

5 reps

3 reps

75%

85%

Squat (Barbell)

1+ reps

RPE 10

Overhead Press (Barbell)

5 reps

3 reps

75%

85%

Overhead Press (Barbell)

1+ reps

RPE 10

Pendlay Row

5 reps

3 reps

75%

85%

Pendlay Row

1+ reps

RPE 10

Day 1

Squat (Barbell)

5 reps

40%

50%

60%

Overhead Press (Barbell)

5 reps

40%

50%

60%

Pendlay Row

5 reps

40%

50%

60%

Day 2

Deadlift (Barbell)

5 reps

65%

75%

Deadlift (Barbell)

AMRAP

85%

Bench Press (Barbell)

5 reps

65%

75%

Bench Press (Barbell)

AMRAP

85%

Pull-Up (Weighted)

5 reps

65%

75%

Pull-Up (Weighted)

AMRAP

85%

Day 2

Deadlift (Barbell)

3 reps

70%

80%

Deadlift (Barbell)

AMRAP

90%

Bench Press (Barbell)

3 reps

70%

80%

Bench Press (Barbell)

AMRAP

90%

Pull-Up (Weighted)

3 reps

70%

80%

Pull-Up (Weighted)

AMRAP

90%

Day 2

Deadlift (Barbell)

5 reps

3 reps

75%

85%

Deadlift (Barbell)

1+ reps

RPE 10

Bench Press (Barbell)

5 reps

3 reps

75%

85%

Bench Press (Barbell)

1+ reps

RPE 10

Pull-Up (Weighted)

5 reps

3 reps

75%

85%

Pull-Up (Weighted)

1+ reps

RPE 10

Day 2

Deadlift (Barbell)

5 reps

40%

50%

60%

Bench Press (Barbell)

5 reps

40%

50%

60%

Pull-Up (Weighted)

5 reps

40%

50%

60%

Day 1

Squat (Barbell)

1 Set

5 Reps

65%

75%

Squat (Barbell)

1 Set

AMRAP

85%

Overhead Press (Barbell)

1 Set

5 Reps

65%

75%

Overhead Press (Barbell)

1 Set

AMRAP

85%

Pendlay Row

1 Set

5 Reps

65%

75%

Pendlay Row

1 Set

AMRAP

85%

Day 2

Deadlift (Barbell)

1 Set

5 Reps

65%

75%

Deadlift (Barbell)

1 Set

AMRAP

85%

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

Bench Press (Barbell)

1 Set

AMRAP

85%

Pull-Up (Weighted)

1 Set

5 Reps

65%

75%

Pull-Up (Weighted)

1 Set

AMRAP

85%