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Hodges 5/3/1

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1 athletes joined

Program Description

Follow a 5/3/1 style workout regimen to improve strength procedurally.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 06, 2024 09:27
  • Last Edited
    Sep 23, 2024 12:43
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
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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
Jump Rope
3
1 mins
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 5
RPE 6
RPE 7
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 9.5
5
Jump Rope
3
1 mins
6
Bent Over Row (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
2
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 5
RPE 6
RPE 7
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 9.5
5
Jump Rope
3
1 mins
6
Bent Over Row (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
2
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 5
RPE 6
RPE 7
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 9.5
5
Jump Rope
3
1 mins
6
Bent Over Row (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Pull-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 5
RPE 6
RPE 7
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 9.5
5
Jump Rope
3
1 mins
6
Bent Over Row (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Shrug (Barbell)
1
2
10 reps
10 reps
65%
75%
4
Upright Row (Barbell)
1
2
10 reps
10 reps
65%
75%
5
Jump Rope
3
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Shrug (Barbell)
1
2
10 reps
10 reps
65%
75%
4
Upright Row (Barbell)
1
2
10 reps
10 reps
65%
75%
5
Jump Rope
3
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Shrug (Barbell)
1
2
10 reps
10 reps
65%
75%
4
Upright Row (Barbell)
1
2
10 reps
10 reps
65%
75%
5
Jump Rope
3
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Shrug (Barbell)
3
10 reps
55%
4
Upright Row (Barbell)
3
10 reps
55%
5
Jump Rope
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
2A
Bicep Curl (Barbell)
1
3
12 reps
10 reps
65%
75%
2B
Skull Crusher (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
55%
65%
70%
75%
3
Dip (Weighted)
3
12 reps
4
Hammer Curl
3
12 reps
65%
5
Jump Rope
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
2A
Bicep Curl (Barbell)
1
3
12 reps
10 reps
65%
75%
2B
Skull Crusher (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
55%
65%
70%
75%
3
Dip (Weighted)
3
12 reps
4
Hammer Curl
3
12 reps
65%
5
Jump Rope
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
2A
Bicep Curl (Barbell)
1
3
12 reps
10 reps
65%
75%
2B
Skull Crusher (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
55%
65%
70%
75%
3
Dip (Weighted)
3
12 reps
4
Hammer Curl
3
12 reps
65%
5
Jump Rope
3
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
2A
Bicep Curl (Barbell)
4
12 reps
55%
2B
Skull Crusher (Barbell)
4
12 reps
55%
3
Dip (Weighted)
3
12 reps
4
Hammer Curl
3
12 reps
55%
5
Jump Rope
3
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 9.5
4
Squat (Barbell)
3
12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 9.5
4
Squat (Barbell)
3
12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
2
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 9.5
4
Squat (Barbell)
3
12 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 9.5
4
Squat (Barbell)
3
12 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Bench Press (Close Grip)
1
1
1
12 reps
12 reps
12 reps
55%
60%
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Bench Press (Close Grip)
1
1
1
12 reps
12 reps
12 reps
55%
60%
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Bench Press (Close Grip)
1
1
1
12 reps
12 reps
12 reps
55%
60%
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
3
1 mins
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Bench Press (Close Grip)
3
12 reps
55%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
7
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
7
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
7
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
7
1 mins
Week 1
1 / 4 Weeks
Day 1
1
Jump Rope
3 Sets
1 mins
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@5
@6
@7
4
Pull-Up (Bodyweight)
1 Set
AMRAP
@9.5
5
Jump Rope
3 Sets
1 mins
6
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
Day 2
1
Jump Rope
3 Sets
1 mins
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Shrug (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
65%
75%
4
Upright Row (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
65%
75%
5
Jump Rope
3 Sets
1 mins
Day 3
1
Jump Rope
3 Sets
1 mins
2A
Bicep Curl (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
65%
75%
2B
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
10 Reps
55%
65%
70%
75%
3
Dip (Weighted)
3 Sets
12 Reps
4
Hammer Curl
3 Sets
12 Reps
65%
5
Jump Rope
3 Sets
1 mins
Day 4
1
Jump Rope
3 Sets
1 mins
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Pull-Up (Bodyweight)
1 Set
AMRAP
@9.5
4
Squat (Barbell)
3 Sets
12 Reps
70%
Day 5
1
Jump Rope
3 Sets
1 mins
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
55%
60%
65%
Day 6
1
Jump Rope
7 Sets
1 mins