5/3/1 (pls ignore)

by Oliver T.

2 athletes joined

Program Description

I just want to use this man

Program Overview

Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Sep 23, 2024 08:49
Last Edited
Jun 18, 2025 07:53

Summary

Unlock your strength with this focused 4-week program designed for serious lifters. Training four days a week, you'll engage in compound and isolation exercises like the Overhead Press, Bicep Curl, and Tricep Pushdown, ensuring balanced development of your upper body. Each session is structured to progressively challenge your muscles, helping you build size and strength effectively. Perfect for those ready to elevate their training and achieve impressive results!

Muscle Engagement

Front

Back

MuscleSet

Triceps

13.9%

Hamstrings

11.3%

Quadriceps

9.5%

Glutes

9.5%

Middle Delts

8.9%

Biceps

8.3%

Upper Back

8.1%

Front Delts

7.8%

Lats

4.7%

Chest

4.6%

Lower Back

3.2%

Rear Delts

3.1%

Calves

3.1%

Abs

1.4%

Forearms

1.2%

Adductors

0.9%

Abductors

0.5%

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Overhead Press (Barbell)

5 reps

65%

75%

85%

Bicep Curl (Barbell)

8-10 reps

Tricep Pushdown (Cable)

12-15 reps

Hammer Curl

10-12 reps

Overhead Tricep Extension (Cable)

8-10 reps

Day 1

Overhead Press (Barbell)

3 reps

70%

80%

90%

Bicep Curl (Barbell)

8-10 reps

Tricep Pushdown (Cable)

12-15 reps

Hammer Curl

10-12 reps

Overhead Tricep Extension (Cable)

8-10 reps

Day 1

Overhead Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Bicep Curl (Barbell)

8-10 reps

Tricep Pushdown (Cable)

12-15 reps

Hammer Curl

10-12 reps

Overhead Tricep Extension (Cable)

8-10 reps

Day 1

Overhead Press (Barbell)

5 reps

40%

50%

60%

Bicep Curl (Barbell)

8-10 reps

Tricep Pushdown (Cable)

12-15 reps

Hammer Curl

10-12 reps

Overhead Tricep Extension (Cable)

8-10 reps

Day 2

Deadlift (Barbell)

3 reps

70%

80%

90%

Lat Pulldown

12-15 reps

Romanian Deadlift

12-12 reps

12-15 reps

Seated Row (Cable)

10-12 reps

Seated Shoulder Press (Dumbbell)

10 reps

Day 2

Deadlift (Barbell)

3 reps

70%

80%

90%

Lat Pulldown

12-15 reps

Romanian Deadlift

12-12 reps

12-15 reps

Seated Row (Cable)

10-12 reps

Seated Shoulder Press (Dumbbell)

10 reps

Day 2

Deadlift (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Lat Pulldown

12-15 reps

Romanian Deadlift

12-12 reps

12-15 reps

Seated Row (Cable)

10-12 reps

Seated Shoulder Press (Dumbbell)

10 reps

Day 2

Deadlift (Barbell)

5 reps

40%

50%

60%

Lat Pulldown

12-15 reps

Romanian Deadlift

12-12 reps

12-15 reps

Seated Row (Cable)

10-12 reps

Seated Shoulder Press (Dumbbell)

10 reps

Day 3

Bench Press (Barbell)

5 reps

65%

75%

85%

Incline Bench Press (Dumbbell)

3-8 reps

Lateral Raise (Cable)

10-12 reps

Tricep Pushdown (Cable)

12-15 reps

Face Pull

15-20 reps

Day 3

Bench Press (Barbell)

3 reps

70%

80%

90%

Incline Bench Press (Dumbbell)

3-8 reps

Lateral Raise (Cable)

10-12 reps

Tricep Pushdown (Cable)

12-15 reps

Face Pull

15-20 reps

Day 3

Bench Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Incline Bench Press (Dumbbell)

3-8 reps

Lateral Raise (Cable)

10-12 reps

Tricep Pushdown (Cable)

12-15 reps

Face Pull

15-20 reps

Day 3

Bench Press (Barbell)

5 reps

40%

50%

60%

Incline Bench Press (Dumbbell)

3-8 reps

Lateral Raise (Cable)

10-12 reps

Tricep Pushdown (Cable)

12-15 reps

Face Pull

15-20 reps

Day 4

Squat (Barbell)

5 reps

65%

75%

85%

Bulgarian Split Squats (Smith Machine)

10 reps

Leg Press (45 Degrees)

12-15 reps

Lying Leg Curl

12-15 reps

Standing Calf Raise

15-20 reps

Day 4

Squat (Barbell)

3 reps

70%

80%

90%

Bulgarian Split Squats (Smith Machine)

10 reps

Leg Press (45 Degrees)

12-15 reps

Lying Leg Curl

12-15 reps

Standing Calf Raise

15-20 reps

Day 4

Squat (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Bulgarian Split Squats (Smith Machine)

10 reps

Leg Press (45 Degrees)

12-15 reps

Lying Leg Curl

12-15 reps

Standing Calf Raise

15-20 reps

Day 4

Squat (Barbell)

5 reps

40%

50%

60%

Bulgarian Split Squats (Smith Machine)

10 reps

Leg Press (45 Degrees)

12-15 reps

Lying Leg Curl

12-15 reps

Standing Calf Raise

15-20 reps

Day 1

Overhead Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Bicep Curl (Barbell)

4 Sets

8-10 Reps

Tricep Pushdown (Cable)

4 Sets

12-15 Reps

Hammer Curl

4 Sets

10-12 Reps

Overhead Tricep Extension (Cable)

4 Sets

8-10 Reps

Day 2

Deadlift (Barbell)

1 Set

3 Reps

70%

80%

90%

Lat Pulldown

3 Sets

12-15 Reps

Romanian Deadlift

1 Set

2 Sets

12-12 Reps

12-15 Reps

Seated Row (Cable)

4 Sets

10-12 Reps

Seated Shoulder Press (Dumbbell)

3 Sets

10 Reps

Day 3

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Incline Bench Press (Dumbbell)

3 Sets

3-8 Reps

Lateral Raise (Cable)

4 Sets

10-12 Reps

Tricep Pushdown (Cable)

3 Sets

12-15 Reps

Face Pull

4 Sets

15-20 Reps

Day 4

Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Bulgarian Split Squats (Smith Machine)

4 Sets

10 Reps

Leg Press (45 Degrees)

3 Sets

12-15 Reps

Lying Leg Curl

3 Sets

12-15 Reps

Standing Calf Raise

4 Sets

15-20 Reps