Program Description
Get strong
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length13 weeks
- Time Per Workout70 minutes
- CreatedDec 17, 2024 06:53
- Last EditedJun 18, 2025 08:50
Summary
Unlock your strength potential with the 753 program, a comprehensive 13-week training plan designed for serious lifters. Committing to four days a week, you'll focus on foundational barbell movements like squats, deadlifts, and bench presses, ensuring balanced muscle development across your entire body. Each session is structured to progressively challenge your limits, enhancing both strength and endurance. Perfect for those with a garage gym setup, this program will empower you to achieve your fitness goals with confidence and precision.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
7 reps
7 reps
60%
65%
70%
2
Bench Press (Barbell)
7
3 reps
50%
3
Abs Crunch (Weighted)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
70%
75%
2
Bench Press (Barbell)
7
3 reps
50%
3
Abs Crunch (Weighted)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
75%
80%
2
Bench Press (Barbell)
7
3 reps
50%
3
Abs Crunch (Weighted)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Abs Crunch (Weighted)
3
7 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
7 reps
7 reps
65%
70%
75%
2
Bench Press (Barbell)
7
3 reps
50%
3
Abs Crunch (Weighted)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
2
Bench Press (Barbell)
7
3 reps
50%
3
Abs Crunch (Weighted)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
80%
85%
2
Bench Press (Barbell)
7
3 reps
50%
3
Abs Crunch (Weighted)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Abs Crunch (Weighted)
3
7 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
7 reps
7 reps
7 reps
70%
75%
80%
2
Bench Press (Barbell)
7
3 reps
50%
3
Abs Crunch (Weighted)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
80%
85%
2
Bench Press (Barbell)
7
3 reps
50%
3
Abs Crunch (Weighted)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
85%
90%
2
Bench Press (Barbell)
7
3 reps
50%
3
Abs Crunch (Weighted)
3
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
50%
2
Abs Crunch (Weighted)
3
7 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
7 reps
7 reps
7 reps
60%
65%
70%
2
Bent Over Row (Barbell)
3
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
7 reps
-
4
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
70%
75%
2
Bent Over Row (Barbell)
3
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
7 reps
-
4
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
75%
80%
2
Bent Over Row (Barbell)
3
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
7 reps
-
4
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
50%
2
Hanging Knee Raise
3
7 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
7 reps
7 reps
7 reps
65%
70%
75%
2
Bent Over Row (Barbell)
3
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
7 reps
-
4
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
2
Bent Over Row (Barbell)
3
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
7 reps
-
4
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
80%
85%
2
Bent Over Row (Barbell)
3
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
7 reps
-
4
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
50%
2
Hanging Knee Raise
3
7 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
7 reps
7 reps
7 reps
70%
75%
80%
2
Bent Over Row (Barbell)
3
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
7 reps
-
4
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
80%
85%
2
Bent Over Row (Barbell)
3
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
7 reps
-
4
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
85%
90%
2
Bent Over Row (Barbell)
3
7 reps
RPE 7
3
Lat Pulldown (Neutral Grip)
3
7 reps
-
4
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
50%
2
Hanging Knee Raise
3
7 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
60%
65%
70%
2
Squat (Barbell)
7
3 reps
50%
3
Tricep Pushdown (Cable)
3
7 reps
RPE 7
4
Pullover (Dumbbell)
3
7 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
70%
75%
2
Squat (Barbell)
7
3 reps
50%
3
Tricep Pushdown (Cable)
3
7 reps
RPE 7
4
Pullover (Dumbbell)
3
7 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
75%
80%
2
Squat (Barbell)
7
3 reps
50%
3
Tricep Pushdown (Cable)
3
7 reps
RPE 7
4
Pullover (Dumbbell)
3
7 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
50%
2
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
65%
70%
75%
2
Squat (Barbell)
7
3 reps
50%
3
Tricep Pushdown (Cable)
3
7 reps
RPE 7
4
Pullover (Dumbbell)
3
7 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
75%
80%
2
Squat (Barbell)
7
3 reps
50%
3
Tricep Pushdown (Cable)
3
7 reps
RPE 7
4
Pullover (Dumbbell)
3
7 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
75%
80%
85%
2
Squat (Barbell)
7
3 reps
50%
3
Tricep Pushdown (Cable)
3
7 reps
RPE 7
4
Pullover (Dumbbell)
3
7 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
50%
2
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
7 reps
7 reps
7 reps
70%
75%
80%
2
Squat (Barbell)
7
3 reps
50%
3
Tricep Pushdown (Cable)
3
7 reps
RPE 7
4
Pullover (Dumbbell)
3
7 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
80%
85%
2
Squat (Barbell)
7
3 reps
50%
3
Tricep Pushdown (Cable)
3
7 reps
RPE 7
4
Pullover (Dumbbell)
3
7 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
80%
85%
90%
2
Squat (Barbell)
7
3 reps
50%
3
Tricep Pushdown (Cable)
3
7 reps
RPE 7
4
Pullover (Dumbbell)
3
7 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
5 reps
50%
2
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
7 reps
RPE 7
2
Hanging Knee Raise
3
7 reps
RPE 7
3
Bicep Curl (Barbell)
3
7 reps
RPE 7
4
Seated Row (Cable)
3
7 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
7 reps
RPE 7
2
Hanging Knee Raise
3
7 reps
RPE 7
3
Bicep Curl (Barbell)
3
7 reps
RPE 7
4
Seated Row (Cable)
3
7 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
7 reps
RPE 7
2
Hanging Knee Raise
3
7 reps
RPE 7
3
Bicep Curl (Barbell)
3
7 reps
RPE 7
4
Seated Row (Cable)
3
7 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
7 reps
RPE 7
2
Hanging Knee Raise
3
7 reps
RPE 7
3
Bicep Curl (Barbell)
3
7 reps
RPE 7
4
Seated Row (Cable)
3
7 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
7 reps
RPE 7
2
Hanging Knee Raise
3
7 reps
RPE 7
3
Bicep Curl (Barbell)
3
7 reps
RPE 7
4
Seated Row (Cable)
3
7 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
7 reps
RPE 7
2
Hanging Knee Raise
3
7 reps
RPE 7
3
Bicep Curl (Barbell)
3
7 reps
RPE 7
4
Seated Row (Cable)
3
7 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
7 reps
RPE 7
2
Hanging Knee Raise
3
7 reps
RPE 7
3
Bicep Curl (Barbell)
3
7 reps
RPE 7
4
Seated Row (Cable)
3
7 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
7 reps
RPE 7
2
Hanging Knee Raise
3
7 reps
RPE 7
3
Bicep Curl (Barbell)
3
7 reps
RPE 7
4
Seated Row (Cable)
3
7 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
7 reps
RPE 7
2
Hanging Knee Raise
3
7 reps
RPE 7
3
Bicep Curl (Barbell)
3
7 reps
RPE 7
4
Seated Row (Cable)
3
7 reps
RPE 7
Week 1
1 / 13 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
60%
65%
70%
2
Bench Press (Barbell)7 Sets
3 Reps
50%
3
Abs Crunch (Weighted)3 Sets
7 Reps
-
Day 2
1
Deadlift (Barbell)1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
60%
65%
70%
2
Bent Over Row (Barbell)3 Sets
7 Reps
@7
3
Lat Pulldown (Neutral Grip)3 Sets
7 Reps
-
4
Dead Hang2 Sets
1 mins
-
Day 3
1
Bench Press (Barbell)1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
60%
65%
70%
2
Squat (Barbell)7 Sets
3 Reps
50%
3
Tricep Pushdown (Cable)3 Sets
7 Reps
@7
4
Pullover (Dumbbell)3 Sets
7 Reps
@7
Day 4
1
Romanian Deadlift (Barbell)3 Sets
7 Reps
@7
2
Hanging Knee Raise3 Sets
7 Reps
@7
3
Bicep Curl (Barbell)3 Sets
7 Reps
@7
4
Seated Row (Cable)3 Sets
7 Reps
@7