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5/3/1 The Triumvirate

by Tyler Dunlap
101 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
    Aug 31, 2025 08:57

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!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.5%
Triceps
11.3%
Chest
10.7%
Quadriceps
10.2%
Glutes
9%
Lats
8.6%
Upper Back
8.6%
Front Delts
7.5%
Abs
6.6%
Lower Back
6%
Middle Delts
3%
Biceps
1.9%
Adductors
1.2%
Abductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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