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5/3/1 X UL R

by Mathieu De Oliveira

Program Description

Unleash your strength with the 5/3/1 program, a focused four-day workout designed to maximize your power and muscle gains in just one week. This program incorporates compound lifts like the squat, deadlift, and bench press, utilizing varied intensity levels to push your limits and promote growth. Each session is crafted to target major muscle groups, ensuring a balanced approach to strength training. Perfect for those looking to break through plateaus and build a solid foundation in their lifting journey. Get ready to lift heavy and feel the results!

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 03, 2025 07:53
  • Last Edited
    Sep 04, 2025 02:24
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Front Delts
10.6%
Chest
10.5%
Quadriceps
9.8%
Middle Delts
8.9%
Upper Back
8.5%
Biceps
7.5%
Lats
7.5%
Hamstrings
6.5%
Glutes
5.2%
Adductors
3.4%
Forearms
2.4%
Calves
2.1%
Abs
2%
Rear Delts
2%
Lower Back
1.3%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
Chest Press (Machine)
1
6-10 reps
RPE 10
7
T-Bar Row
2
5-7 reps
RPE 10
8
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
Chest Press (Machine)
1
6-10 reps
RPE 10
7
T-Bar Row
2
5-7 reps
RPE 10
8
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
Chest Press (Machine)
1
6-10 reps
RPE 10
7
T-Bar Row
2
5-7 reps
RPE 10
8
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
40%
50%
60%
2
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
4
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
Chest Press (Machine)
1
6-10 reps
RPE 10
7
T-Bar Row
2
5-7 reps
RPE 10
8
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
4
Calf Raise (Machine)
2
5-7 reps
RPE 10
5
Leg Curl
1
8-12 reps
RPE 10
6
Leg Extension
1
8-12 reps
RPE 10
7
Hip Adductor (Machine)
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Shoulder Press (Plate Loaded)
1
1
6-10 reps
-10 reps
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
4
Calf Raise (Machine)
2
5-7 reps
RPE 10
5
Leg Curl
1
8-12 reps
RPE 10
6
Leg Extension
1
8-12 reps
RPE 10
7
Hip Adductor (Machine)
1
6-8 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
4
Calf Raise (Machine)
2
5-7 reps
RPE 10
5
Leg Curl
1
8-12 reps
RPE 10
6
Leg Extension
1
8-12 reps
RPE 10
7
Hip Adductor (Machine)
1
6-8 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
40%
50%
60%
2
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
4
Calf Raise (Machine)
2
5-7 reps
RPE 10
5
Leg Curl
1
8-12 reps
RPE 10
6
Leg Extension
1
8-12 reps
RPE 10
7
Hip Adductor (Machine)
1
6-8 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Chest Press (Machine)
2
6-8 reps
RPE 10
4
T-Bar Row
2
5-7 reps
RPE 10
5
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
6
Cable Low Row
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
7+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
-
2
Preacher Curl (Dumbbell)
2
-
3
Chest Press (Machine)
2
6-8 reps
RPE 10
4
T-Bar Row
2
5-7 reps
RPE 10
5
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
6
Cable Low Row
2
6-10 reps
RPE 10
7
Shrug (Barbell)
1
8+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Chest Press (Machine)
2
6-8 reps
RPE 10
4
T-Bar Row
2
5-7 reps
RPE 10
5
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
6
Cable Low Row
2
6-10 reps
RPE 10
7
Shrug (Barbell)
1
8+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
-
2
Preacher Curl (Dumbbell)
2
-
3
Chest Press (Machine)
2
6-8 reps
RPE 10
4
T-Bar Row
2
5-7 reps
RPE 10
5
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
6
Cable Low Row
2
6-10 reps
RPE 10
7
Shrug (Barbell)
1
8+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
4
Leg Press
2
AMRAP
RPE 10
5
Leg Curl
1
8-12 reps
RPE 10
6
Leg Extension
1
8-12 reps
RPE 10
7
Hip Adductor (Machine)
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-10 reps
-
4
Leg Press
2
AMRAP
RPE 10
5
Leg Curl
1
8-12 reps
RPE 10
6
Leg Extension
1
8-12 reps
RPE 10
7
Hip Adductor (Machine)
1
6-8 reps
RPE 10
8
Cable Crunch
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
1
6-10 reps
6-10 reps
-
RPE 10
4
Leg Press
2
-
5
Leg Curl
1
8-12 reps
RPE 10
6
Leg Extension
1
8-12 reps
RPE 10
7
Hip Adductor (Machine)
1
6-8 reps
RPE 10
8
Cable Crunch
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
40%
50%
60%
2
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
6-10 reps
RPE 10
4
Leg Press
2
-
5
Leg Curl
1
8-12 reps
RPE 10
6
Leg Extension
1
8-12 reps
RPE 10
7
Hip Adductor (Machine)
1
6-8 reps
RPE 10
8
Cable Crunch
1
6-10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
3
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@10
4
Incline Chest Press (Machine)
2 Sets
4-6 Reps
@10
5
Lat Pulldown
2 Sets
6-8 Reps
@10
6
Chest Press (Machine)
1 Set
6-10 Reps
@10
7
T-Bar Row
2 Sets
5-7 Reps
@10
8
Rear Delt Fly (Cable)
1 Set
6-10 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@10
4
Calf Raise (Machine)
2 Sets
5-7 Reps
@10
5
Leg Curl
1 Set
8-12 Reps
@10
6
Leg Extension
1 Set
8-12 Reps
@10
7
Hip Adductor (Machine)
1 Set
6-8 Reps
@10
Day 3
1
JM Press
2 Sets
-
2
Preacher Curl (Dumbbell)
2 Sets
-
3
Chest Press (Machine)
2 Sets
6-8 Reps
@10
4
T-Bar Row
2 Sets
5-7 Reps
@10
5
Incline Chest Press (Machine)
1 Set
6-10 Reps
@10
6
Cable Low Row
2 Sets
6-10 Reps
@10
7
Lateral Raise (Cable)
2 Sets
7+ Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@10
4
Leg Press
2 Sets
AMRAP
@10
5
Leg Curl
1 Set
8-12 Reps
@10
6
Leg Extension
1 Set
8-12 Reps
@10
7
Hip Adductor (Machine)
1 Set
6-8 Reps
@10