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5/3/1 The Triumvirate

by Tyler Dunlap
94 athletes joined

Program Description

Time efficient workouts, only effective exercises.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 19, 2024 01:49
  • Last Edited
    Jul 16, 2025 11:30

Summary

Unlock your strength potential with the 5/3/1 The Triumvirate program, a focused 7-week journey designed for serious lifters. This 4-day weekly routine emphasizes compound lifts like the Overhead Press, Deadlift, and Bench Press, ensuring you build raw power while enhancing muscle endurance. With a blend of barbell and bodyweight exercises, you'll target major muscle groups and improve your overall performance. Get ready to push your limits and achieve new personal bests!
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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
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Dip (Weighted)
5
15 reps
RPE 7
3
Pull-Up (Bodyweight)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Dip (Weighted)
5
15 reps
RPE 7
3
Pull-Up (Bodyweight)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Dip (Weighted)
5
15 reps
RPE 7
3
Pull-Up (Bodyweight)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Dip (Weighted)
5
15 reps
RPE 7
3
Pull-Up (Bodyweight)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Dip (Weighted)
5
15 reps
RPE 7
3
Pull-Up (Bodyweight)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Dip (Weighted)
5
15 reps
RPE 7
3
Pull-Up (Bodyweight)
5
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
50%
2
Dip (Weighted)
3
8 reps
RPE 7
3
Pull-Up (Bodyweight)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Good Morning
5
12 reps
RPE 7
3
Hanging Leg Raise
5
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Good Morning
5
12 reps
RPE 7
3
Hanging Leg Raise
5
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Good Morning
5
12 reps
RPE 7
3
Hanging Leg Raise
5
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Good Morning
5
12 reps
RPE 7
3
Hanging Leg Raise
5
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Good Morning
5
12 reps
RPE 7
3
Hanging Leg Raise
5
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Good Morning
5
12 reps
RPE 7
3
Hanging Leg Raise
5
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
50%
2
Good Morning
3
6 reps
RPE 7
3
Hanging Leg Raise
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
5
15 reps
RPE 7
3
Barbell Row
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
5
15 reps
RPE 7
3
Barbell Row
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
5
15 reps
RPE 7
3
Barbell Row
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
5
15 reps
RPE 7
3
Barbell Row
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
5
15 reps
RPE 7
3
Barbell Row
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
5
15 reps
RPE 7
3
Barbell Row
5
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
50%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Barbell Row
3
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Press
5
15 reps
RPE 7
3
Lying Leg Curl
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
5
15 reps
RPE 7
3
Lying Leg Curl
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Leg Press
5
15 reps
RPE 7
3
Lying Leg Curl
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Press
5
15 reps
RPE 7
3
Lying Leg Curl
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
5
15 reps
RPE 7
3
Lying Leg Curl
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Leg Press
5
15 reps
RPE 7
3
Lying Leg Curl
5
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
50%
2
Leg Press
3
8 reps
RPE 7
3
Lying Leg Curl
3
8 reps
RPE 7
Week 1
1 / 7 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Dip (Weighted)
5 Sets
15 Reps
@7
3
Pull-Up (Bodyweight)
5 Sets
10 Reps
@7
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Good Morning
5 Sets
12 Reps
@7
3
Hanging Leg Raise
5 Sets
15 Reps
@7
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
5 Sets
15 Reps
@7
3
Barbell Row
5 Sets
10 Reps
@7
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Leg Press
5 Sets
15 Reps
@7
3
Lying Leg Curl
5 Sets
10 Reps
@7