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5/3/1 5 Pro FSL w/ Deloads and Anchor v3 (1)

by Chad D.
1 athletes joined

Program Description

5 Pro FSL w/ accessories Deloads and Anchor build posterior chain shoulders arms

Program Overview

  • Level
    Beginner, Intermediate, Advanced
  • Goal
    Strength, Muscle
  • Equipment
    Garage Gym
  • Program Length
    11 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 14, 2026 02:29
  • Last Edited
    Mar 15, 2026 03:01
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.4%
Hamstrings
12.4%
Quadriceps
11.5%
Triceps
9.9%
Front Delts
9%
Upper Back
7.5%
Biceps
5.8%
Middle Delts
5.8%
Lats
5%
Abs
4.9%
Lower Back
4.6%
Chest
4.1%
Rear Delts
3.3%
Adductors
2.1%
Forearms
1.7%
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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
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
5 reps
65%
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 7.5
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 7.5
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
5 reps
70%
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 7.5
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 7.5
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
5 reps
75%
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 7.5
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 7.5
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
5 reps
65%
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 7.5
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 7.5
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
5 reps
70%
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 7.5
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 7.5
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
5 reps
75%
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 7.5
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 6
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
1
1-3 reps
95%
3
Squat (Barbell)
5
5 reps
70%
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
5
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 7.5
6
Bent Over Row (Barbell)
3
8-10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
1
1-3 reps
90%
3
Squat (Barbell)
5
5 reps
65%
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
5
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 7.5
6
Bent Over Row (Barbell)
3
8-10 reps
RPE 7.5
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
1-3 reps
100%
3
Squat (Barbell)
5
5 reps
75%
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7.5
5
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 7.5
6
Bent Over Row (Barbell)
3
8-10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6
3
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 6
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 6
Day 2
#
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
5 reps
65%
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7.5
5
Face Pull
3
12-20 reps
RPE 7.5
Day 2
#
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
5 reps
70%
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7.5
5
Face Pull
3
12-20 reps
RPE 7.5
Day 2
#
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
5 reps
75%
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7.5
5
Face Pull
3
12-20 reps
RPE 7.5
Day 2
#
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
5 reps
65%
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7.5
5
Face Pull
3
12-20 reps
RPE 7.5
Day 2
#
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
5 reps
70%
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7.5
5
Face Pull
3
12-20 reps
RPE 7.5
Day 2
#
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
5 reps
75%
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7.5
5
Face Pull
3
12-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
3
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6
4
Face Pull
3
12-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
1
1-3 reps
95%
3
Bench Press (Barbell)
5
5 reps
70%
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7.5
6
Face Pull
3
12-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
1
1-3 reps
90%
3
Bench Press (Barbell)
5
5 reps
65%
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7.5
6
Face Pull
3
12-20 reps
RPE 7.5
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
1-3 reps
100%
3
Bench Press (Barbell)
5
5 reps
75%
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7.5
6
Face Pull
3
12-20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
3
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 6
4
Face Pull
3
12-20 reps
RPE 6
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
5 reps
65%
3
Good Morning
3
8-10 reps
RPE 7.5
4
Seated Row (Cable)
3
8-10 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7.5
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
5 reps
70%
3
Good Morning
3
8-10 reps
RPE 7.5
4
Seated Row (Cable)
3
8-10 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7.5
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
5 reps
75%
3
Good Morning
3
8-10 reps
RPE 7.5
4
Seated Row (Cable)
3
8-10 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7.5
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
5 reps
65%
3
Good Morning
3
8-10 reps
RPE 7.5
4
Seated Row (Cable)
3
8-10 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7.5
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
5 reps
70%
3
Good Morning
3
8-10 reps
RPE 7.5
4
Seated Row (Cable)
3
8-10 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7.5
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
5 reps
75%
3
Good Morning
3
8-10 reps
RPE 7.5
4
Seated Row (Cable)
3
8-10 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Good Morning
3
8-10 reps
RPE 6
3
Seated Row (Cable)
3
8-10 reps
RPE 6
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
1
1-3 reps
95%
3
Deadlift (Barbell)
5
5 reps
70%
4
Good Morning
3
8-10 reps
RPE 7.5
5
Seated Row (Cable)
3
8-10 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
1
1-3 reps
90%
3
Deadlift (Barbell)
5
5 reps
65%
4
Good Morning
3
8-10 reps
RPE 7.5
5
Seated Row (Cable)
3
8-10 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7.5
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
1-3 reps
100%
3
Deadlift (Barbell)
5
5 reps
75%
4
Good Morning
3
8-10 reps
RPE 7.5
5
Seated Row (Cable)
3
8-10 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Good Morning
3
8-10 reps
RPE 6
3
Seated Row (Cable)
3
8-10 reps
RPE 6
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 6
Day 4
#
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
5 reps
65%
3
Underhand Lat Pulldown
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
Day 4
#
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
5 reps
70%
3
Underhand Lat Pulldown
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
Day 4
#
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
5 reps
75%
3
Underhand Lat Pulldown
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
Day 4
#
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
5 reps
65%
3
Underhand Lat Pulldown
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
Day 4
#
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
5 reps
70%
3
Underhand Lat Pulldown
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
Day 4
#
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
5 reps
75%
3
Underhand Lat Pulldown
3
10-12 reps
RPE 7.5
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Underhand Lat Pulldown
3
10-12 reps
RPE 6
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Overhead Press (Barbell)
1
1-3 reps
95%
3
Seated Overhead Press (Barbell)
5
5 reps
70%
4
Underhand Lat Pulldown
3
10-12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7.5
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
Day 4
#
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)
1
1-3 reps
90%
3
Seated Overhead Press (Barbell)
5
5 reps
65%
4
Underhand Lat Pulldown
3
10-12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7.5
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Seated Overhead Press (Barbell)
1
1-3 reps
100%
3
Seated Overhead Press (Barbell)
5
5 reps
75%
4
Underhand Lat Pulldown
3
10-12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 7.5
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Underhand Lat Pulldown
3
10-12 reps
RPE 6
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 6
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
5 Reps
65%
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@7.5
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@7.5
5
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@7.5
Day 2
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
5 Reps
65%
3
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7.5
4
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@7.5
5
Face Pull
3 Sets
12-20 Reps
@7.5
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
5 Reps
65%
3
Good Morning
3 Sets
8-10 Reps
@7.5
4
Seated Row (Cable)
3 Sets
8-10 Reps
@7.5
5
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
@7.5
Day 4
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
5 Reps
65%
3
Underhand Lat Pulldown
3 Sets
10-12 Reps
@7.5
4
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@7.5
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7.5