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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
    Mar 19, 2025 01:07
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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
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