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5/3/2

by Nicholas Middleton
5 athletes joined

Program Description

Strength and size.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 21, 2025 04:43
  • Last Edited
    Jun 18, 2025 12:38

Summary

Unlock your strength potential with the 5/3/2 workout program, a focused 4-week plan designed for serious lifters. Train four days a week, targeting major lifts like the bench press, squat, and deadlift, while incorporating accessory movements for balanced muscle development. This program emphasizes progressive overload, pushing your limits with varying intensities to maximize gains. Get ready to build muscle, increase strength, and transform your physique!
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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
Bench Press (Barbell)
1
1
3
3
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
55%
2
Arnold Press
3
8-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3B
Reverse Abs Crunch (Bodyweight)
4
8 reps
RPE 10
4
Lateral Raise (Cable)
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
3
3 reps
3 reps
3 reps
10 reps
70%
80%
90%
55%
2
Arnold Press
3
8-12 reps
RPE 10
3A
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
3B
Reverse Abs Crunch (Bodyweight)
4
8 reps
RPE 10
4
Lateral Raise (Cable)
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
3
3 reps
3 reps
3 reps
10 reps
75%
85%
95%
55%
2
Arnold Press
3
8-12 reps
RPE 10
3A
Reverse Abs Crunch (Bodyweight)
4
8 reps
RPE 10
3B
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
4
Lateral Raise (Cable)
4
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2 reps
2 reps
2 reps
80%
90%
100%
2
Bench Press (Barbell)
3
2
AMRAP
AMRAP
75%
55%
3
Arnold Press
3
8-12 reps
RPE 10
4A
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
4B
Reverse Abs Crunch (Bodyweight)
4
8 reps
RPE 10
5
Lateral Raise (Cable)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3
5 reps
5 reps
5 reps
8 reps
65%
75%
85%
60%
2
Deadlift (Barbell)
3
8 reps
60%
3
Lat Pulldown
4
8-12 reps
RPE 10
4
Seated Row (Cable)
4
8-12 reps
RPE 10
5
Hammer Curl
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3
3 reps
3 reps
3 reps
8 reps
70%
80%
90%
60%
2
Deadlift (Barbell)
3
8 reps
60%
3
Lat Pulldown
4
8-12 reps
RPE 10
4
Seated Row (Cable)
4
8-12 reps
RPE 10
5
Hammer Curl
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
3
3 reps
3 reps
3 reps
8 reps
75%
85%
95%
60%
2
Deadlift (Barbell)
3
8 reps
60%
3
Lat Pulldown
4
8-12 reps
RPE 10
4
Seated Row (Cable)
4
8-12 reps
RPE 10
5
Hammer Curl
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2 reps
2 reps
2 reps
80%
90%
100%
2
Squat (Barbell)
2
1
AMRAP
AMRAP
75%
55%
3
Deadlift (Barbell)
3
10 reps
55%
4
Lat Pulldown
4
8-12 reps
RPE 10
5
Seated Row (Cable)
4
8-12 reps
RPE 10
6
Hammer Curl
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
Decline Crunch (Weighted)
4
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
4
Rear Delt Fly (Cable)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
72%
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
Decline Crunch (Weighted)
4
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
4
Rear Delt Fly (Cable)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
74%
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
Decline Crunch (Weighted)
4
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
4
Rear Delt Fly (Cable)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3A
Decline Crunch (Weighted)
4
8-12 reps
RPE 10
3B
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
4
Rear Delt Fly (Cable)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
3
5 reps
5 reps
5 reps
8 reps
65%
75%
85%
60%
2A
Single Leg Press
3
8-12 reps
RPE 9
2B
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Lat Pulldown
4
8-12 reps
RPE 10
4
Dumbbell Row
4
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
3
3 reps
3 reps
3 reps
8 reps
70%
80%
90%
60%
2A
Single Leg Press
3
8-12 reps
RPE 9
2B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Lat Pulldown
4
8-12 reps
RPE 10
4
Dumbbell Row
4
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
3
3 reps
3 reps
3 reps
8 reps
75%
85%
95%
60%
2A
Single Leg Press
3
8-12 reps
RPE 9
2B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Lat Pulldown
4
8-12 reps
RPE 10
4
Dumbbell Row
4
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2 reps
2 reps
2 reps
80%
90%
100%
2
Deadlift (Barbell)
1
1
AMRAP
AMRAP
75%
55%
3A
Single Leg Press
3
8-12 reps
RPE 9
3B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
4
Lat Pulldown
4
8-12 reps
RPE 10
5
Dumbbell Row
4
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
4
8-12 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
3 Sets
5 Reps
5 Reps
5 Reps
10 Reps
65%
75%
85%
55%
2
Arnold Press
3 Sets
8-12 Reps
@10
3A
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
3B
Reverse Abs Crunch (Bodyweight)
4 Sets
8 Reps
@10
4
Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
3 Sets
3 Sets
5 Reps
5 Reps
5 Reps
8 Reps
65%
75%
85%
60%
2
Deadlift (Barbell)
3 Sets
8 Reps
60%
3
Lat Pulldown
4 Sets
8-12 Reps
@10
4
Seated Row (Cable)
4 Sets
8-12 Reps
@10
5
Hammer Curl
4 Sets
8-12 Reps
@10
Day 3
1
Bench Press (Barbell)
4 Sets
5 Reps
70%
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
3A
Decline Crunch (Weighted)
4 Sets
8-12 Reps
@10
3B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
4
Rear Delt Fly (Cable)
4 Sets
8-12 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
3 Sets
5 Reps
5 Reps
5 Reps
8 Reps
65%
75%
85%
60%
2A
Single Leg Press
3 Sets
8-12 Reps
@9
2B
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
3
Lat Pulldown
4 Sets
8-12 Reps
@10
4
Dumbbell Row
4 Sets
8-12 Reps
@10
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@10