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BoostcampPNG

Modified 3x5 Powerlifting Program

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4 athletes joined

Program Description

Hypertrophy and Powerlifting Train to failure on accessories and progressively overload your compound lifts.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 13, 2024 03:03
  • Last Edited
    Apr 07, 2025 10:26

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
12.4%
Triceps
11.6%
Front Delts
9.8%
Chest
8.4%
Hamstrings
8.1%
Abs
8%
Upper Back
7.9%
Middle Delts
7.7%
Glutes
7.5%
Lats
7.1%
Calves
4.8%
Biceps
2.5%
Adductors
2.1%
Lower Back
2.1%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Dip (Weighted)
3
5-8 reps
RPE 10
5
Chin-Up (Weighted)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Dip (Weighted)
3
5-8 reps
RPE 10
5
Chin-Up (Weighted)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
80%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Dip (Weighted)
3
5-8 reps
RPE 10
5
Chin-Up (Weighted)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Dip (Weighted)
4
5-8 reps
RPE 10
5
Chin-Up (Weighted)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Dip (Weighted)
4
5-8 reps
RPE 10
5
Chin-Up (Weighted)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
3
5 reps
80%
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Dip (Weighted)
4
5-8 reps
RPE 10
5
Chin-Up (Weighted)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
4
5 reps
80%
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Dip (Weighted)
4
5-8 reps
RPE 10
5
Chin-Up (Weighted)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
4
5 reps
80%
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Dip (Weighted)
4
5-8 reps
RPE 10
5
Chin-Up (Weighted)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
4
5 reps
80%
3
Seated Row (Cable)
3
8-10 reps
RPE 10
4
Dip (Weighted)
4
5-8 reps
RPE 10
5
Chin-Up (Weighted)
3
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
4
5 reps
80%
3
Seated Row (Cable)
4
8-10 reps
RPE 10
4
Dip (Weighted)
4
5-8 reps
RPE 10
5
Chin-Up (Weighted)
4
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
4
5 reps
80%
3
Seated Row (Cable)
4
8-10 reps
RPE 10
4
Dip (Weighted)
4
5-8 reps
RPE 10
5
Chin-Up (Weighted)
4
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Overhead Press (Barbell)
4
5 reps
80%
3
Seated Row (Cable)
4
8-10 reps
RPE 10
4
Dip (Weighted)
4
5-8 reps
RPE 10
5
Chin-Up (Weighted)
4
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Deadlift (Barbell)
3
5 reps
70%
3
Leg Extension
3
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Deadlift (Barbell)
3
5 reps
70%
3
Leg Extension
3
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Deadlift (Barbell)
3
5 reps
70%
3
Leg Extension
3
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Deadlift (Barbell)
3
5 reps
70%
3
Leg Extension
4
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Deadlift (Barbell)
3
5 reps
70%
3
Leg Extension
4
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Deadlift (Barbell)
3
5 reps
70%
3
Leg Extension
4
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Deadlift (Barbell)
4
5 reps
70%
3
Leg Extension
4
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Deadlift (Barbell)
4
5 reps
70%
3
Leg Extension
4
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Deadlift (Barbell)
4
5 reps
70%
3
Leg Extension
4
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Sit Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Deadlift (Barbell)
4
5 reps
70%
3
Leg Extension
4
8-10 reps
RPE 10
4
Seated Calf Raise
4
8-10 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Deadlift (Barbell)
4
5 reps
70%
3
Leg Extension
4
8-10 reps
RPE 10
4
Seated Calf Raise
4
8-10 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Deadlift (Barbell)
4
5 reps
70%
3
Leg Extension
4
8-10 reps
RPE 10
4
Seated Calf Raise
4
8-10 reps
RPE 10
5
Sit Up
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Dip (Weighted)
3
5-8 reps
RPE 10
4
Chin-Up (Weighted)
3
5-8 reps
RPE 10
5
Upright Row (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Dip (Weighted)
3
5-8 reps
RPE 10
4
Chin-Up (Weighted)
3
5-8 reps
RPE 10
5
Upright Row (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Dip (Weighted)
3
5-8 reps
RPE 10
4
Chin-Up (Weighted)
3
5-8 reps
RPE 10
5
Upright Row (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Dip (Weighted)
3
5-8 reps
RPE 10
4
Chin-Up (Weighted)
4
5-8 reps
RPE 10
5
Upright Row (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Dip (Weighted)
3
5-8 reps
RPE 10
4
Chin-Up (Weighted)
4
5-8 reps
RPE 10
5
Upright Row (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
3
5 reps
80%
3
Dip (Weighted)
3
5-8 reps
RPE 10
4
Chin-Up (Weighted)
4
5-8 reps
RPE 10
5
Upright Row (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
80%
3
Dip (Weighted)
3
5-8 reps
RPE 10
4
Chin-Up (Weighted)
4
5-8 reps
RPE 10
5
Upright Row (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
80%
3
Dip (Weighted)
3
5-8 reps
RPE 10
4
Chin-Up (Weighted)
4
5-8 reps
RPE 10
5
Upright Row (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
80%
3
Dip (Weighted)
3
5-8 reps
RPE 10
4
Chin-Up (Weighted)
4
5-8 reps
RPE 10
5
Upright Row (Cable)
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
80%
3
Dip (Weighted)
4
5-8 reps
RPE 10
4
Chin-Up (Weighted)
4
5-8 reps
RPE 10
5
Upright Row (Cable)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
80%
3
Dip (Weighted)
4
5-8 reps
RPE 10
4
Chin-Up (Weighted)
4
5-8 reps
RPE 10
5
Upright Row (Cable)
4
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Bench Press (Barbell)
4
5 reps
80%
3
Dip (Weighted)
4
5-8 reps
RPE 10
4
Chin-Up (Weighted)
4
5-8 reps
RPE 10
5
Upright Row (Cable)
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Squat (Barbell)
3
5 reps
80%
3
Leg Curl
3
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Squat (Barbell)
3
5 reps
80%
3
Leg Curl
3
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Squat (Barbell)
3
5 reps
80%
3
Leg Curl
3
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Squat (Barbell)
3
5 reps
80%
3
Leg Curl
4
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Squat (Barbell)
3
5 reps
80%
3
Leg Curl
4
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Squat (Barbell)
3
5 reps
80%
3
Leg Curl
4
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Squat (Barbell)
4
5 reps
80%
3
Leg Curl
4
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Squat (Barbell)
4
5 reps
80%
3
Leg Curl
4
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Squat (Barbell)
4
5 reps
80%
3
Leg Curl
4
8-10 reps
RPE 10
4
Seated Calf Raise
3
8-10 reps
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Squat (Barbell)
4
5 reps
80%
3
Leg Curl
4
8-10 reps
RPE 10
4
Seated Calf Raise
4
8-10 reps
RPE 10
5
Hanging Leg Raise
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Squat (Barbell)
4
5 reps
80%
3
Leg Curl
4
8-10 reps
RPE 10
4
Seated Calf Raise
4
8-10 reps
RPE 10
5
Hanging Leg Raise
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Squat (Barbell)
4
5 reps
80%
3
Leg Curl
4
8-10 reps
RPE 10
4
Seated Calf Raise
4
8-10 reps
RPE 10
5
Hanging Leg Raise
4
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
80%
2
Overhead Press (Barbell)
3 Sets
5 Reps
80%
3
Seated Row (Cable)
3 Sets
8-10 Reps
@10
4
Dip (Weighted)
3 Sets
5-8 Reps
@10
5
Chin-Up (Weighted)
3 Sets
5-8 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Deadlift (Barbell)
3 Sets
5 Reps
70%
3
Leg Extension
3 Sets
8-10 Reps
@10
4
Seated Calf Raise
3 Sets
8-10 Reps
@10
5
Sit Up
3 Sets
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
5 Reps
80%
2
Bench Press (Barbell)
3 Sets
5 Reps
80%
3
Dip (Weighted)
3 Sets
5-8 Reps
@10
4
Chin-Up (Weighted)
3 Sets
5-8 Reps
@10
5
Upright Row (Cable)
3 Sets
8-10 Reps
@10
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
70%
2
Squat (Barbell)
3 Sets
5 Reps
80%
3
Leg Curl
3 Sets
8-10 Reps
@10
4
Seated Calf Raise
3 Sets
8-10 Reps
@10
5
Hanging Leg Raise
3 Sets
AMRAP
@10