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5/3/1 | 3x5 | Upper Lower [6X]

by KS T

Program Description

To fuse raw strength and muscle-building volume into one cohesive plan—leveraging Jim Wendler’s 5/3/1 cycles for progressive overload, 3×5 compound work for Power-building.

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 16, 2025 08:28
  • Last Edited
    Aug 16, 2025 09:57
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Sumo Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Sumo Deadlift (Barbell)
1
AMRAP
85%
3
Deadlift (Barbell)
3
5 reps
80%
4
Leg Extension
4
6-15 reps
RPE 8
5
Hip Abductor (Machine)
4
6-15 reps
RPE 8
6
Cable Crunch
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Sumo Deadlift (Barbell)
1
AMRAP
90%
3
Deadlift (Barbell)
3
5 reps
82.5%
4
Leg Extension
4
6-15 reps
RPE 8
5
Hip Abductor (Machine)
4
6-15 reps
RPE 8
6
Cable Crunch
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Sumo Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
3
5 reps
85%
4
Leg Extension
4
6-15 reps
RPE 8
5
Hip Abductor (Machine)
4
6-15 reps
RPE 8
6
Cable Crunch
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
50%
2
Leg Extension
4
6-15 reps
RPE 8
3
Hip Abductor (Machine)
4
6-15 reps
RPE 8
4
Cable Crunch
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Bench Press (Close Grip)
3
5 reps
80%
4
Barbell Row
4
6-15 reps
RPE 8
5
Pull-Up (Assisted)
4
6-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
6-15 reps
RPE 8
6B
Face Pull
4
6-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Bench Press (Close Grip)
3
5 reps
82.5%
4
Barbell Row
4
6-15 reps
RPE 8
5
Pull-Up (Assisted)
4
6-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
6-15 reps
RPE 8
6B
Face Pull
4
6-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Close Grip)
3
5 reps
85%
4
Barbell Row
4
6-15 reps
RPE 8
5
Pull-Up (Assisted)
4
6-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
6-15 reps
RPE 8
6B
Face Pull
4
6-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
50%
2
Barbell Row
4
6-15 reps
RPE 8
3
Pull-Up (Assisted)
4
6-15 reps
RPE 8
4A
Lateral Raise (Dumbbell)
4
6-15 reps
RPE 8
4B
Face Pull
4
6-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Squat (Barbell)
3
5 reps
80%
4
Leg Curl
4
6-15 reps
RPE 8
5
Calf Raise (Leg Press)
4
6-15 reps
RPE 8
6
Cable Crunch
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
3
5 reps
82.5%
4
Leg Curl
4
6-15 reps
RPE 8
5
Calf Raise (Leg Press)
4
6-15 reps
RPE 8
6
Cable Crunch
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Squat (Barbell)
3
5 reps
85%
4
Leg Curl
4
6-15 reps
RPE 8
5
Calf Raise (Leg Press)
4
6-15 reps
RPE 8
6
Cable Crunch
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Leg Curl
4
6-15 reps
RPE 8
3
Calf Raise (Leg Press)
4
6-15 reps
RPE 8
4
Cable Crunch
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
3
5 reps
80%
4
Seated Shoulder Press (Dumbbell)
4
6-15 reps
RPE 8
5A
Hammer Curl (Cable)
4
6-15 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
4
6-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
6-15 reps
RPE 8
6B
Face Pull
4
6-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Overhead Press (Barbell)
1
AMRAP
90%
3
Overhead Press (Barbell)
3
5 reps
82.5%
4
Seated Shoulder Press (Dumbbell)
4
6-15 reps
RPE 8
5A
Hammer Curl (Cable)
4
6-15 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
4
6-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
6-15 reps
RPE 8
6B
Face Pull
4
6-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Overhead Press (Barbell)
1
AMRAP
95%
3
Overhead Press (Barbell)
3
5 reps
85%
4
Seated Shoulder Press (Dumbbell)
4
6-15 reps
RPE 8
5A
Hammer Curl (Cable)
4
6-15 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
4
6-15 reps
RPE 8
6A
Lateral Raise (Dumbbell)
4
6-15 reps
RPE 8
6B
Face Pull
4
6-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
50%
2
Seated Shoulder Press (Dumbbell)
4
6-15 reps
RPE 8
3A
Hammer Curl (Cable)
4
6-15 reps
RPE 8
3B
Overhead Tricep Extension (Cable)
4
6-15 reps
RPE 8
4A
Lateral Raise (Dumbbell)
4
6-15 reps
RPE 8
4B
Face Pull
4
6-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Sumo Deadlift (Barbell)
3
5 reps
80%
4
Hip Thrust (Machine)
4
6-15 reps
RPE 8
5
Calf Raise (Leg Press)
4
6-15 reps
RPE 8
6
Cable Crunch
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Sumo Deadlift (Barbell)
3
5 reps
82.5%
4
Hip Thrust (Machine)
4
6-15 reps
RPE 8
5
Calf Raise (Leg Press)
4
6-15 reps
RPE 8
6
Cable Crunch
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Sumo Deadlift (Barbell)
3
5 reps
85%
4
Hip Thrust (Machine)
4
6-15 reps
RPE 8
5
Calf Raise (Leg Press)
4
6-15 reps
RPE 8
6
Cable Crunch
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
50%
2
Hip Thrust (Machine)
4
6-15 reps
RPE 8
3
Calf Raise (Leg Press)
4
6-15 reps
RPE 8
4
Cable Crunch
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
3
5 reps
80%
4
Dip (Weighted)
4
6-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
6-15 reps
RPE 8
6
Chest Fly (Machine)
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
3
5 reps
82.5%
4
Dip (Weighted)
4
6-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
6-15 reps
RPE 8
6
Chest Fly (Machine)
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
3
5 reps
85%
4
Dip (Weighted)
4
6-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
6-15 reps
RPE 8
6
Chest Fly (Machine)
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
50%
2
Dip (Weighted)
4
6-15 reps
RPE 8
3
Overhead Tricep Extension (Cable)
4
6-15 reps
RPE 8
4
Chest Fly (Machine)
4
8-12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Overhead Press (Barbell)
1 Set
AMRAP
85%
3
Overhead Press (Barbell)
3 Sets
5 Reps
80%
4
Seated Shoulder Press (Dumbbell)
4 Sets
6-15 Reps
@8
5A
Hammer Curl (Cable)
4 Sets
6-15 Reps
@8
5B
Overhead Tricep Extension (Cable)
4 Sets
6-15 Reps
@8
6A
Lateral Raise (Dumbbell)
4 Sets
6-15 Reps
@8
6B
Face Pull
4 Sets
6-15 Reps
@8
Day 6
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Bench Press (Barbell)
3 Sets
5 Reps
80%
4
Dip (Weighted)
4 Sets
6-15 Reps
@8
5
Overhead Tricep Extension (Cable)
4 Sets
6-15 Reps
@8
6
Chest Fly (Machine)
4 Sets
8-12 Reps
@8
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Sumo Deadlift (Barbell)
3 Sets
5 Reps
80%
4
Hip Thrust (Machine)
4 Sets
6-15 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
6-15 Reps
@8
6
Cable Crunch
4 Sets
8-12 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Squat (Barbell)
3 Sets
5 Reps
80%
4
Leg Curl
4 Sets
6-15 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
6-15 Reps
@8
6
Cable Crunch
4 Sets
8-12 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Bench Press (Close Grip)
3 Sets
5 Reps
80%
4
Barbell Row
4 Sets
6-15 Reps
@8
5
Pull-Up (Assisted)
4 Sets
6-15 Reps
@8
6A
Lateral Raise (Dumbbell)
4 Sets
6-15 Reps
@8
6B
Face Pull
4 Sets
6-15 Reps
@8
Day 1
1
Sumo Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Sumo Deadlift (Barbell)
1 Set
AMRAP
85%
3
Deadlift (Barbell)
3 Sets
5 Reps
80%
4
Leg Extension
4 Sets
6-15 Reps
@8
5
Hip Abductor (Machine)
4 Sets
6-15 Reps
@8
6
Cable Crunch
4 Sets
8-12 Reps
@8