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The powerbuilder (5/3/1)

by Nosfy

Program Description

Supposed to make you strong on the main lift and provide enough growth in terms of muscle mass through accessories.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 06, 2025 03:23
  • Last Edited
    Jan 16, 2026 02:37
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.3%
Quadriceps
12.3%
Chest
11.9%
Triceps
10.7%
Lats
8.5%
Biceps
8%
Front Delts
7.8%
Hamstrings
6.7%
Glutes
6.1%
Middle Delts
4.5%
Abs
4.2%
Rear Delts
2.3%
Adductors
1.7%
Lower Back
1.2%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
15 reps
65%
75%
85%
65%
2
Chest Press (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Shrug (Dumbbell)
2
10 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
15 reps
70%
80%
90%
70%
2
Chest Press (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Shrug (Dumbbell)
2
10 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
15 reps
75%
85%
95%
75%
2
Chest Press (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Shrug (Dumbbell)
2
10 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
15 reps
70%
70%
2
Chest Press (Machine)
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Preacher Curl (Dumbbell)
3
10 reps
-
6
Lunge (Dumbbell)
3
10 reps
-
7
Shrug (Dumbbell)
2
10 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
15 reps
65%
75%
85%
65%
3
Pec Deck (Machine)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Wood Chop
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
15 reps
70%
80%
90%
70%
3
Pec Deck (Machine)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Wood Chop
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
15 reps
75%
85%
95%
75%
3
Pec Deck (Machine)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Wood Chop
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
4
AMRAP
-
2
Bench Press (Barbell)
3
1
5 reps
15 reps
70%
70%
3
Pec Deck (Machine)
3
10 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Lateral Raise (Cable)
3
10 reps
-
7
Tricep Extension (Cable)
3
10 reps
-
8
Wood Chop
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
8 reps
65%
75%
85%
65%
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Face Pull
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Dip (Bodyweight)
3
10 reps
-
8
Shrug (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Deadlift (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
8 reps
70%
80%
90%
70%
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Face Pull
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Dip (Bodyweight)
3
10 reps
-
8
Shrug (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
8 reps
75%
85%
95%
75%
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Face Pull
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Dip (Bodyweight)
3
10 reps
-
8
Shrug (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Deadlift (Barbell)
3
1
5 reps
8 reps
70%
70%
3
Incline Bench Press (Smith Machine)
4
10 reps
-
4
Face Pull
3
10 reps
-
5
Leg Extension
3
10 reps
-
6
Hammer Curl
2
10 reps
-
7
Dip (Bodyweight)
2
10 reps
-
8
Shrug (Dumbbell)
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
15 Reps
65%
75%
85%
65%
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
4
Seated Row (Cable)
4 Sets
10 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
6
Lunge (Dumbbell)
3 Sets
10 Reps
-
7
Shrug (Dumbbell)
2 Sets
10 Reps
-
8
Abs Crunch (Machine)
2 Sets
10-15 Reps
-
Day 2
1
Pull-Up (Neutral Grip, Bodyweight)
4 Sets
AMRAP
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
15 Reps
65%
75%
85%
65%
3
Pec Deck (Machine)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Lying Leg Curl
3 Sets
10 Reps
-
6
Lateral Raise (Cable)
3 Sets
10 Reps
-
7
Tricep Extension (Cable)
3 Sets
10 Reps
-
8
Wood Chop
2 Sets
10 Reps
-
Day 3
1
Lat Pulldown
4 Sets
10 Reps
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
8 Reps
65%
75%
85%
65%
3
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
-
4
Face Pull
3 Sets
10 Reps
-
5
Leg Extension
3 Sets
10 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
7
Dip (Bodyweight)
3 Sets
10 Reps
-
8
Shrug (Dumbbell)
3 Sets
10 Reps
-