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5/3/1 full body

by Jon C.
4 athletes joined

Program Description

Unlock your strength potential with the 5/3/1 Full Body program, designed for those ready to take their training to the next level. Over the course of three weeks, you'll engage in nine intense sessions that blend powerlifting and bodybuilding principles to maximize muscle growth and strength. Each workout focuses on compound movements like squats, deadlifts, and bench presses, ensuring comprehensive muscle engagement and effective results. Ideal for intermediate to advanced lifters, this program requires a garage gym setup and promises to challenge your limits while building a solid foundation. Get ready to push past plateaus and achieve your fitness goals!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 28, 2025 03:09
  • Last Edited
    Dec 03, 2025 01:54
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.9%
Chest
15.2%
Glutes
13.5%
Triceps
11.6%
Hamstrings
9.9%
Front Delts
9.4%
Abs
7.7%
Adductors
5%
Middle Delts
4.1%
Lower Back
1.7%
Biceps
1.4%
Upper Back
1.4%
Lats
1.1%
Forearms
0.3%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
6
5 reps
70%
3
Diamond Push Up
1
50 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
50 reps
RPE 8
5
Abs Crunch (Weighted)
1
50 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
6
5 reps
70%
3
Diamond Push Up
1
50 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
50 reps
RPE 8
5
Abs Crunch (Weighted)
1
50 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
6
5 reps
70%
3
Diamond Push Up
1
50 reps
RPE 8
4
Bicep Curl (EZ Bar)
1
50 reps
RPE 8
5
Abs Crunch (Weighted)
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Push Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Ab Wheel
1
50 reps
RPE 8
4
Squat (Bodyweight)
1
100 reps
RPE 8
5
Push Up
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Push Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Ab Wheel
1
50 reps
RPE 8
4
Squat (Bodyweight)
1
100 reps
RPE 8
5
Push Up
1
50 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Push Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Ab Wheel
1
50 reps
RPE 8
4
Squat (Bodyweight)
1
100 reps
RPE 8
5
Push Up
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
70%
3
Inverted Row
1
50 reps
RPE 8
4
Split Squat (Bodyweight)
1
50 reps
RPE 8
5
Bent Leg Raise
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
5
5 reps
70%
3
Inverted Row
1
50 reps
RPE 8
4
Split Squat (Bodyweight)
1
50 reps
RPE 8
5
Bent Leg Raise
1
50 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
70%
3
Inverted Row
1
50 reps
RPE 8
4
Split Squat (Bodyweight)
1
50 reps
RPE 8
5
Bent Leg Raise
1
50 reps
RPE 8
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
6 Sets
5 Reps
70%
3
Diamond Push Up
1 Set
50 Reps
@8
4
Bicep Curl (EZ Bar)
1 Set
50 Reps
@8
5
Abs Crunch (Weighted)
1 Set
50 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Push Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Ab Wheel
1 Set
50 Reps
@8
4
Squat (Bodyweight)
1 Set
100 Reps
@8
5
Push Up
1 Set
50 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
5 Reps
70%
3
Inverted Row
1 Set
50 Reps
@8
4
Split Squat (Bodyweight)
1 Set
50 Reps
@8
5
Bent Leg Raise
1 Set
50 Reps
@8