Alexandria Reds 5-3-1 & Jumps

by Lawrence J
7 athletes joined

Program Description

Each cycle, add 5 lbs to max.

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 06, 2024 10:07
  • Last Edited
    Sep 08, 2025 03:08

Summary

Transform your strength training with the Alexandria Reds 5-3-1 BBB 5x10 program, designed for serious lifters ready to push their limits. Over four weeks and four training days per week, you'll tackle a mix of compound and accessory movements, including barbell reverse lunges, weighted dips, and pull-ups, all structured to enhance your strength and muscle endurance. This program emphasizes progressive overload, ensuring you continually challenge yourself while building a solid foundation. Get ready to elevate your performance and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.3%
Glutes
11%
Triceps
10.6%
Front Delts
9.5%
Middle Delts
8.8%
Lats
8.1%
Upper Back
7.8%
Chest
6.7%
Hamstrings
6.6%
Other
3.9%
Adductors
3.5%
Biceps
2.8%
Abs
2.5%
Lower Back
2.4%
Calves
0.8%
Rear Delts
0.7%
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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
Reverse Lunge (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
5 reps
59%
68%
77%
75%
2
Chest Supported Row (Dumbbell)
5
5 reps
75%
3
Incline Bench Press (Dumbbell)
5
5 reps
75%
4
Vertical Jump
5
3 reps
-
5
20m Sprint
5
1 reps
RPE 10
6
Long Toss
1
1 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
5 reps
63%
72%
81%
75%
2
Chest Supported Row (Dumbbell)
5
5 reps
75%
3
Incline Bench Press (Dumbbell)
5
5 reps
75%
4
Vertical Jump
5
3 reps
-
5
20m Sprint
5
1 reps
RPE 10
6
Long Toss
1
1 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
5 reps
67%
77%
87%
75%
2
Chest Supported Row (Dumbbell)
5
5 reps
75%
3
Incline Bench Press (Dumbbell)
5
5 reps
75%
4
Vertical Jump
5
3 reps
-
5
20m Sprint
5
1 reps
RPE 10
6
Long Toss
1
1 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Barbell)
3
10 reps
60%
2
Chest Supported Row (Dumbbell)
3
10 reps
60%
3
Incline Bench Press (Dumbbell)
3
10 reps
60%
4
Vertical Jump
5
3 reps
-
5
20m Sprint
5
1 reps
RPE 10
6
Long Toss
1
1 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Seated Jump
5
3 reps
-
2
Birddog Row
5
10 reps
75%
3
Dip (Weighted)
1
1
1
5
5 reps
5 reps
5 reps
5 reps
59%
68%
77%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
5
3 reps
3 reps
3 reps
5 reps
63%
72%
81%
75%
2
Single Leg Seated Jump
5
3 reps
-
3
Birddog Row
5
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
5
5 reps
3 reps
1 reps
5 reps
67%
77%
87%
75%
2
Single Leg Seated Jump
5
3 reps
-
3
Birddog Row
5
10 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
60%
2
Single Leg Seated Jump
5
3 reps
-
3
Birddog Row
5
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5
5 reps
5 reps
5 reps
5 reps
59%
68%
77%
75%
2
Lateral Raise (Dumbbell)
5
10 reps
75%
3
Trap Bar Deadlift
5
3 reps
60%
4
60m Sprint
5
1 reps
100%
5
Long Toss
1
1 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5
3 reps
3 reps
3 reps
5 reps
62%
73%
81%
75%
2
Lateral Raise (Dumbbell)
5
5 reps
75%
3
Trap Bar Deadlift
5
3 reps
60%
4
60m Sprint
5
1 reps
100%
5
Long Toss
1
1 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5
5 reps
3 reps
1 reps
5 reps
67%
77%
87%
75%
2
Lateral Raise (Dumbbell)
5
10 reps
75%
3
Trap Bar Deadlift
5
3 reps
60%
4
60m Sprint
5
1 reps
100%
5
Long Toss
1
1 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
60%
2
Lateral Raise (Dumbbell)
3
10 reps
60%
3
Trap Bar Deadlift
5
3 reps
60%
4
60m Sprint
5
1 reps
100%
5
Long Toss
1
1 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
5 reps
5 reps
5 reps
5 reps
59%
68%
77%
75%
2
Squat (Barbell)
5
5 reps
75%
3
Dumbbell Jump
5
3 reps
100%
4
Long Toss
1
1 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
5 reps
62%
73%
81%
75%
2
Squat (Barbell)
5
5 reps
75%
3
Dumbbell Jump
5
3 reps
100%
4
Long Toss
1
1 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
5 reps
67%
77%
87%
75%
2
Squat (Barbell)
5
5 reps
75%
3
Dumbbell Jump
5
3 reps
100%
4
Long Toss
1
1 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
60%
2
Squat (Barbell)
3
10 reps
60%
3
Dumbbell Jump
5
3 reps
100%
4
Long Toss
1
1 reps
100%
Week 1
1 / 4 Weeks
Day 1
1
Reverse Lunge (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
59%
68%
77%
75%
2
Chest Supported Row (Dumbbell)
5 Sets
5 Reps
75%
3
Incline Bench Press (Dumbbell)
5 Sets
5 Reps
75%
4
Vertical Jump
5 Sets
3 Reps
-
5
20m Sprint
5 Sets
1 Reps
@10
6
Long Toss
1 Set
1 Reps
100%
Day 2
1
Single Leg Seated Jump
5 Sets
3 Reps
-
2
Birddog Row
5 Sets
10 Reps
75%
3
Dip (Weighted)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
59%
68%
77%
75%
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
59%
68%
77%
75%
2
Lateral Raise (Dumbbell)
5 Sets
10 Reps
75%
3
Trap Bar Deadlift
5 Sets
3 Reps
60%
4
60m Sprint
5 Sets
1 Reps
100%
5
Long Toss
1 Set
1 Reps
100%
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
5 Reps
59%
68%
77%
75%
2
Squat (Barbell)
5 Sets
5 Reps
75%
3
Dumbbell Jump
5 Sets
3 Reps
100%
4
Long Toss
1 Set
1 Reps
100%