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5/3/1 + Deload

by Duncan Smith
2 athletes joined

Program Description

5/3/1 Main lift with a few bodybuilding assistance movements. Built in deload.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 14, 2025 04:08
  • Last Edited
    Jul 23, 2025 09:51

Summary

Unlock your strength potential with the 5/3/1 + Deload program, a focused 4-week plan designed for serious lifters. Train 4 days a week with a mix of barbell and dumbbell exercises, including Military Press, Deadlifts, and Squats, all tailored to progressively increase your strength while incorporating essential deload weeks. This program emphasizes proper intensity and rep ranges to maximize your gains while ensuring recovery. Get ready to push your limits and build a solid foundation in your garage gym!
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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
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Lat Pulldown
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Lat Pulldown
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Lat Pulldown
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Dumbbell Row
3
8-12 reps
-
4
Lat Pulldown
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Front Squat (Barbell)
3
8-12 reps
-
3
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Front Squat (Barbell)
3
8-12 reps
-
3
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Front Squat (Barbell)
3
8-12 reps
-
3
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Front Squat (Barbell)
3
8-12 reps
-
3
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chin-Up (Assisted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chin-Up (Assisted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chin-Up (Assisted)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Chin-Up (Assisted)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Leg Press (45 Degrees)
3
8-12 reps
-
3
Leg Curl
3
10-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Dumbbell Row
3 Sets
8-12 Reps
-
4
Lat Pulldown
3 Sets
12-15 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Front Squat (Barbell)
3 Sets
8-12 Reps
-
3
Leg Raise (Captain's Chair)
3 Sets
12-15 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Chin-Up (Assisted)
3 Sets
12-15 Reps
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
3
Leg Curl
3 Sets
10-15 Reps
-