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5/3/1 The Prep

by Big Lifts Chris

Program Description

Unlock your strength potential with "5/3/1 The Prep," a focused 3-week program designed for dedicated lifters. Committing just 4 days a week, you'll follow a proven progression model that emphasizes heavy lifting and strategic de-loading to maximize gains. This program is perfect for those looking to build a solid foundation before tackling more advanced routines. Get ready to challenge your limits and see real results! Input 90% of your 1RM as your Training Max. After each 3 week cycle, increase your lower body 1 RM by 10lbs and your upper body 1 RM by 5 lbs.

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 13, 2026 08:36
  • Last Edited
    Jan 13, 2026 08:37
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.7%
Hamstrings
13.7%
Glutes
11.6%
Triceps
11.2%
Front Delts
8.8%
Upper Back
6.4%
Biceps
6.4%
Chest
4.7%
Lats
4.3%
Lower Back
3.4%
Middle Delts
3.4%
Abs
3.2%
Forearms
2.1%
Abductors
2.1%
Cardio
1.7%
Rear Delts
1.7%
Adductors
1.3%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
2
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
5 reps
65%
75%
85%
70%
3
Lat Pulldown
5
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
5
10-12 reps
RPE 9
5
Single Arm Row (Dumbbell)
5
6-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
5
10-12 reps
RPE 9
7
Face Pull
5
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
2
Bench Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
5 reps
70%
80%
90%
75%
3
Lat Pulldown
5
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
5
10-12 reps
RPE 9
5
Single Arm Row (Dumbbell)
5
6-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
5
10-12 reps
RPE 9
7
Face Pull
5
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
2
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
5 reps
75%
85%
95%
80%
3
Lat Pulldown
5
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
5
10-12 reps
RPE 9
5
Single Arm Row (Dumbbell)
5
6-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
5
10-12 reps
RPE 9
7
Face Pull
5
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
2
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
5 reps
65%
75%
85%
70%
3
Hamstring Curl
5
10-12 reps
RPE 9
4
Leg Press
5
6-10 reps
RPE 9
5
Leg Extension
5
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
2
Squat (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
5 reps
70%
80%
90%
75%
3
Hamstring Curl
5
10-12 reps
RPE 9
4
Leg Press
5
6-10 reps
RPE 9
5
Leg Extension
5
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
2
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
5 reps
75%
85%
95%
80%
3
Hamstring Curl
5
10-12 reps
RPE 9
4
Leg Press
5
6-10 reps
RPE 9
5
Leg Extension
5
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
2
Incline Bench Press (Barbell)
5
6-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
5
8-10 reps
RPE 9
4
Overhead Extension (EZ Bar)
5
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Front Raise
3
10-12 reps
RPE 9
6
Tricep Pushdown (Cable)
5
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
2
Incline Bench Press (Barbell)
5
6-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
5
8-10 reps
RPE 9
4
Overhead Extension (EZ Bar)
5
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Front Raise
3
10-12 reps
RPE 9
6
Tricep Pushdown (Cable)
5
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
2
Incline Bench Press (Barbell)
5
6-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
5
8-10 reps
RPE 9
4
Overhead Extension (EZ Bar)
5
10-12 reps
RPE 9
5A
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5B
Front Raise
3
10-12 reps
RPE 9
6
Tricep Pushdown (Cable)
5
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
2
Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
5 reps
65%
75%
85%
70%
3
Leg Press
5
6-10 reps
RPE 9
4
Hamstring Curl
5
10-12 reps
RPE 9
5
Leg Extension
5
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
2
Deadlift (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
5 reps
70%
80%
90%
75%
3
Leg Press
5
6-10 reps
RPE 9
4
Hamstring Curl
5
10-12 reps
RPE 9
5
Leg Extension
5
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
2
Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
5 reps
75%
85%
95%
80%
3
Leg Press
5
6-10 reps
RPE 9
4
Hamstring Curl
5
10-12 reps
RPE 9
5
Leg Extension
5
10-12 reps
RPE 9
Week 1
1 / 3 Weeks
Day 1
1
Treadmill
1 Set
45 mins
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
75%
85%
70%
70%
70%
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
@9
@9
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
@9
@9
5
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
@9
@9
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
@9
@9
7
Face Pull
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
@9
@9
Day 2
1
Treadmill
1 Set
45 mins
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
75%
85%
70%
70%
70%
3
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
@9
@9
4
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
@9
@9
5
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
@9
@9
Day 3
1
Treadmill
1 Set
45 mins
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
@9
@9
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
@9
@9
4
Overhead Extension (EZ Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
@9
@9
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
5B
Front Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
@9
@9
Day 4
1
Treadmill
1 Set
45 mins
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
75%
85%
70%
70%
70%
3
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
@9
@9
4
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
@9
@9
5
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
@9
@9