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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 19, 2025 06:01

Summary

Unlock your strength potential with the 5/3/1 | 3x5 | Upper Lower program, designed for serious lifters ready to elevate their game over 4 weeks. This 6-day routine combines heavy compound lifts with targeted accessory work, ensuring balanced development across all major muscle groups. With a focus on progressive overload, you’ll push your limits while building muscle and enhancing overall performance. Get ready to take your upper and lower body strength to new heights!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Middle Delts
9.9%
Glutes
9.3%
Front Delts
9.2%
Quadriceps
8.9%
Chest
8.4%
Abs
8.2%
Upper Back
7.9%
Hamstrings
7%
Rear Delts
3.8%
Calves
3.8%
Lats
3.4%
Biceps
2.6%
Adductors
2.2%
Abductors
1.9%
Lower Back
1.5%
Forearms
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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