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BoostcampPNG

5/3/1 Boring But Strong FSL

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Program Description

Combined FSL and BBS so it’s 5x5 of first set each week instead of 10 sets of 5 of 70% across all 3 weeks and accessories are 3x8-12

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 25, 2026 08:20
  • Last Edited
    Mar 25, 2026 04:20

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14%
Triceps
11.7%
Glutes
11.3%
Hamstrings
10.8%
Front Delts
9.1%
Chest
8.1%
Middle Delts
5.9%
Upper Back
5.2%
Abs
4.8%
Biceps
3.9%
Lats
3.5%
Lower Back
2.5%
Calves
2.4%
Adductors
2.4%
Rear Delts
1.7%
Forearms
1.5%
Abductors
1.2%
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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)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
65%
3
Calf Raise (Leg Press)
3
12-20 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
5 reps
70%
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Hammer Curl (Cable)
3
8-12 reps
-
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
5
5 reps
75%
3
Hip Thrust (Machine)
3
8-12 reps
-
4
Pendlay Row
3
8-12 reps
-
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
6
Face Pull
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Calf Raise (Leg Press)
2
12 reps
-
3
Leg Press (45 Degrees)
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
Leg Extension
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
65%
3
Dip (Bodyweight)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
5
5 reps
70%
3
Calf Raise (Leg Press)
3
12-20 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Bench Press (Close Grip)
3
8-12 reps
-
5
Hammer Curl (Cable)
3
8-12 reps
-
6
Incline Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bicep Curl (Dumbbell)
2
12 reps
-
3
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
4
Lateral Raise (Machine)
2
12 reps
-
5
Single Arm Tricep Extension (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
65%
3
Hip Thrust (Machine)
3
8-12 reps
-
4
Pendlay Row
3
8-12 reps
-
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
6
Face Pull
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
5
5 reps
70%
3
Dip (Bodyweight)
3
8-12 reps
-
4
Lateral Raise (Machine)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
75%
3
Calf Raise (Leg Press)
3
8-12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Hip Thrust (Machine)
2
12 reps
-
3
Pendlay Row
2
12 reps
-
4
Lat Pulldown (Neutral Grip)
2
12 reps
-
5
Face Pull
2
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
5 Reps
65%
3
Calf Raise (Leg Press)
3 Sets
12-20 Reps
-
4
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
5
Leg Curl
3 Sets
8-12 Reps
-
6
Leg Extension
3 Sets
8-12 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
65%
3
Dip (Bodyweight)
3 Sets
8-12 Reps
-
4
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
5 Sets
5 Reps
65%
3
Hip Thrust (Machine)
3 Sets
8-12 Reps
-
4
Pendlay Row
3 Sets
8-12 Reps
-
5
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
6
Face Pull
3 Sets
8-12 Reps
-