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Lil_Sammy's 5-3-1

by Samuel Ponomarenko
5.0
(1 rating)

Program Description

This program is designed to help lifters build strength by hitting both volume and intensity goals.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 07, 2025 04:32
  • Last Edited
    Jul 10, 2025 01:15

Summary

Unlock your strength potential with Lil_Sammy's 5-3-1 program, a focused 4-week training plan designed for serious lifters. This program consists of four days per week, blending foundational lifts like squats, deadlifts, and bench presses with accessory movements to enhance muscle growth and improve overall performance. Each workout is meticulously structured to challenge your limits while ensuring adequate recovery, making it perfect for those looking to build strength and power. Get ready to push your boundaries and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
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
Squat (Barbell)
4
5 reps
78%
2
Long Pause Bench Press
1
2
6 reps
6 reps
RPE 8
RPE 7
3
Pull-Up (Weighted)
3
1-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Long Pause Bench Press
1
2
4 reps
4 reps
RPE 8
RPE 7
3
Pull-Up (Weighted)
3
1-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
88%
80%
2
Long Pause Bench Press
1
2
5 reps
5 reps
RPE 8
RPE 7
3
Pull-Up (Weighted)
3
1-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
78%
2
Leg Press
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Leg Press
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
3 reps
88%
80%
2
Leg Press
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
5 reps
78%
70%
2
Seated Overhead Press (Barbell)
3
5-7 reps
RPE 8
3
Leg Extension
3
8-14 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
85%
80%
70%
2
Seated Overhead Press (Barbell)
3
5-7 reps
RPE 8
3
Leg Extension
3
8-14 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
85%
75%
2
Seated Overhead Press (Barbell)
3
5-7 reps
RPE 8
3
Leg Extension
3
8-14 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
2
5 reps
70%
2
JM Press
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
3 reps
3 reps
75%
72.5%
2
JM Press
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
3 reps
3 reps
80%
70%
2
JM Press
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
6-8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 9.5-10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
78%
2
Long Pause Bench Press
1 Set
2 Sets
6 Reps
6 Reps
@8
@7
3
Pull-Up (Weighted)
3 Sets
1-10 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
78%
2
Leg Press
3 Sets
8 Reps
@8
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
78%
70%
2
Seated Overhead Press (Barbell)
3 Sets
5-7 Reps
@8
3
Leg Extension
3 Sets
8-14 Reps
@8
4
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
@9.5
Day 4
1
Sumo Deadlift (Barbell)
2 Sets
5 Reps
70%
2
JM Press
3 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
4
Single Arm Row (Dumbbell)
3 Sets
6-8 Reps
@8.5