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5/3/1 Program A

by Chance Smitherman

Program Description

5/3/1, hypertrophy

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 15, 2025 03:33
  • Last Edited
    Aug 22, 2025 12:37

Summary

Unleash your strength with the 5/3/1 Program A, a focused 4-week training plan designed for serious lifters. Committing just three days a week, you'll tackle foundational lifts like the bench press, squat, deadlift, and overhead press, progressively increasing intensity to build muscle and power. This program is perfect for those looking to enhance their performance in a garage gym setting, combining effective barbell exercises with a structured approach to maximize gains. Get ready to push your limits and transform your strength!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.3%
Front Delts
13.3%
Middle Delts
12.6%
Quadriceps
11.7%
Chest
10.1%
Glutes
9.1%
Hamstrings
6.4%
Biceps
5%
Upper Back
5%
Abs
4.4%
Lower Back
3.4%
Adductors
2%
Forearms
1%
Rear Delts
0.8%
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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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
5-
85%
3
Bench Press (Barbell)
3
8 reps
65%
4
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
5
Bicep Curl (Barbell)
3
8 reps
-
6
Shrug (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
3-
90%
3
Deadlift (Barbell)
3
8 reps
65%
4
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
5
Overhead Press (Barbell)
1
3-
90%
6
Overhead Press (Barbell)
3
8 reps
65%
7
Tricep Extension (Cable)
3
8 reps
-
8
Lateral Raise (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
1-
95%
3
Bench Press (Barbell)
3
8 reps
65%
4
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
5
Bicep Curl (Barbell)
3
8 reps
-
6
Shrug (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
40%
50%
2
Deadlift (Barbell)
1
5-
60%
3
Deadlift (Barbell)
3
8 reps
65%
4
Overhead Press (Barbell)
1
1
5 reps
5 reps
40%
50%
5
Overhead Press (Barbell)
1
5-
60%
6
Overhead Press (Barbell)
3
8 reps
65%
7
Tricep Extension (Cable)
3
8 reps
-
8
Lateral Raise (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
5-
85%
3
Deadlift (Barbell)
3
8 reps
65%
4
Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
5
Overhead Press (Barbell)
1
5-
85%
6
Overhead Press (Barbell)
3
8 reps
65%
7
Tricep Extension (Cable)
3
8 reps
-
8
Lateral Raise (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
3-
90%
3
Bench Press (Barbell)
3
8 reps
65%
4
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
5
Bicep Curl (Barbell)
3
8 reps
-
6
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
1-
95%
3
Deadlift (Barbell)
3
8 reps
65%
4
Overhead Press (Barbell)
1
1
5 reps
3 reps
75%
95%
5
Overhead Press (Barbell)
1
1-
95%
6
Overhead Press (Barbell)
3
8 reps
65%
7
Tricep Extension (Cable)
3
8 reps
-
8
Lateral Raise (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
40%
50%
2
Bench Press (Barbell)
1
1-
60%
3
Bench Press (Barbell)
3
5 reps
65%
4
Squat (Barbell)
1
1
1
5 reps
5 reps
1 reps
40%
50%
60%
5
Bicep Curl (Barbell)
3
8 reps
-
6
Shrug (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
5-
85%
3
Bench Press (Barbell)
3
8 reps
65%
4
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
5
Bicep Curl (Barbell)
3
8 reps
-
6
Shrug (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
3-
90%
3
Deadlift (Barbell)
3
8 reps
65%
4
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
5
Overhead Press (Barbell)
1
3-
90%
6
Overhead Press (Barbell)
3
8 reps
65%
7
Tricep Extension (Cable)
3
8 reps
-
8
Lateral Raise (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
1-
95%
3
Bench Press (Barbell)
3
8 reps
65%
4
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
5
Bicep Curl (Barbell)
3
8 reps
-
6
Shrug (Barbell)
3
8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
5-
85%
3
Bench Press (Barbell)
3 Sets
8 Reps
65%
4
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
5
Bicep Curl (Barbell)
3 Sets
8 Reps
-
6
Shrug (Barbell)
3 Sets
8 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)
1 Set
5-
85%
3
Deadlift (Barbell)
3 Sets
8 Reps
65%
4
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
5
Overhead Press (Barbell)
1 Set
5-
85%
6
Overhead Press (Barbell)
3 Sets
8 Reps
65%
7
Tricep Extension (Cable)
3 Sets
8 Reps
-
8
Lateral Raise (Cable)
3 Sets
8 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
5-
85%
3
Bench Press (Barbell)
3 Sets
8 Reps
65%
4
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
5
Bicep Curl (Barbell)
3 Sets
8 Reps
-
6
Shrug (Barbell)
3 Sets
8 Reps
-