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Hodges 5/3/1

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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
    Jun 18, 2025 12:22

Summary

Unleash your strength with the Hodges 5/3/1 program, a focused 4-week training plan designed for serious lifters. Committing to six days a week, you'll engage in a mix of compound lifts, including overhead presses, deadlifts, and squats, complemented by cardio sessions like jump rope to boost endurance. This program emphasizes progressive overload, ensuring you build muscle and strength effectively. Perfect for those with access to a garage gym, it's time to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Other
25.8%
Triceps
10.3%
Upper Back
9.8%
Front Delts
7%
Quadriceps
7%
Chest
6.5%
Biceps
6.5%
Lats
6.2%
Glutes
5.5%
Middle Delts
5%
Hamstrings
4%
Adductors
2%
Abs
2%
Forearms
1.3%
Lower Back
1%
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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
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
-