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5/3/1 Boring but 70s

by Joshua S.
2 athletes joined

Program Description

Experience a transformative 4-week journey with the **5/3/1 Boring but Big (altered)** program, designed for intermediate lifters focused on powerlifting, powerbuilding, and bodyweight fitness. This regimen spans 16 training sessions, combining foundational lifts like the overhead press, deadlift, and squat with targeted accessory work to enhance strength and muscle growth. Each workout lasts approximately 60 minutes, ensuring you maximize your time in the gym while progressively challenging your limits.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 03, 2026 11:47
  • Last Edited
    Feb 13, 2026 06:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.9%
Front Delts
13.1%
Chest
9%
Quadriceps
8.9%
Abs
7.7%
Upper Back
7.4%
Biceps
6.7%
Lats
6.7%
Glutes
6.6%
Hamstrings
6.6%
Middle Delts
4.1%
Calves
2.5%
Forearms
2.1%
Adductors
2%
Lower Back
1.6%
Rear Delts
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Overhead Press (Barbell)
5
10 reps
65%
2B
Wide Grip Pull-Up
5
10 reps
65%
3
Dip (Bodyweight)
5
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Overhead Press (Barbell)
5
10 reps
60%
2B
Hammer Curl (Dumbbell)
5
12 reps
RPE 9
3A
Lat Pulldown
5
10 reps
RPE 9
3B
Dip (Bodyweight)
5
10-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Overhead Press (Barbell)
5
10 reps
60%
2B
Hammer Curl (Dumbbell)
5
12 reps
RPE 9
3A
Lat Pulldown
5
10 reps
RPE 9
3B
Dip (Bodyweight)
5
10-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Overhead Press (Barbell)
3
10 reps
60%
2B
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
3A
Lat Pulldown
3
10 reps
RPE 9
3B
Dip (Bodyweight)
3
10-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
10 reps
50%
3
Good Morning
3
10 reps
RPE 8.5
4
Hanging Leg Raise
5
15-20 reps
RPE 8.5
5
Face Pull
5
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Barbell Row
5
10 reps
RPE 9
2B
French Press
5
10 reps
RPE 9
3
Abs Crunch (Weighted)
5
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Barbell Row
5
10 reps
RPE 9
2B
French Press
5
10 reps
RPE 9
3
Abs Crunch (Weighted)
5
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Barbell Row
3
10 reps
RPE 9
2B
French Press
3
10 reps
RPE 9
3
Abs Crunch (Weighted)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Bench Press (Barbell)
5
10 reps
60%
2B
Bicep Curl (Dumbbell)
5
10 reps
RPE 9
3A
Underhand Lat Pulldown
5
10 reps
RPE 9
3B
Dip (Bodyweight)
5
15-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Bench Press (Barbell)
5
10 reps
60%
2B
Bicep Curl (Dumbbell)
5
10 reps
RPE 9
3A
Underhand Lat Pulldown
5
10 reps
RPE 9
3B
Dip (Bodyweight)
5
15-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Bench Press (Barbell)
5
10 reps
60%
2B
Bicep Curl (Dumbbell)
5
10 reps
RPE 9
3A
Underhand Lat Pulldown
5
10 reps
RPE 9
3B
Dip (Bodyweight)
5
15-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Bench Press (Barbell)
3
10 reps
60%
2B
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
3A
Underhand Lat Pulldown
3
10 reps
RPE 9
3B
Dip (Bodyweight)
3
15-30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Squat (Barbell)
5
10 reps
60%
2B
Standing Calf Raise
5
15-30 reps
RPE 9
3
Leg Extension
5
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Squat (Barbell)
5
10 reps
60%
2B
Standing Calf Raise
5
15-30 reps
RPE 9
3
Leg Extension
5
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Squat (Barbell)
5
10 reps
60%
2B
Standing Calf Raise
5
15-30 reps
RPE 9
3
Leg Extension
5
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Squat (Barbell)
3
10 reps
60%
2B
Standing Calf Raise
3
15-30 reps
RPE 9
3
Leg Extension
3
10-20 reps
RPE 9
Week 1
1 / 4 Weeks
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Squat (Barbell)
5 Sets
10 Reps
60%
2B
Standing Calf Raise
5 Sets
15-30 Reps
@9
3
Leg Extension
5 Sets
10-20 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Bench Press (Barbell)
5 Sets
10 Reps
60%
2B
Bicep Curl (Dumbbell)
5 Sets
10 Reps
@9
3A
Underhand Lat Pulldown
5 Sets
10 Reps
@9
3B
Dip (Bodyweight)
5 Sets
15-30 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Good Morning
3 Sets
10 Reps
@8.5
4
Hanging Leg Raise
5 Sets
15-20 Reps
@8.5
5
Face Pull
5 Sets
20 Reps
@8.5
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Overhead Press (Barbell)
5 Sets
10 Reps
65%
2B
Wide Grip Pull-Up
5 Sets
10 Reps
65%
3
Dip (Bodyweight)
5 Sets
AMRAP
@8.5