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5/3/1 Five and dime

by Jonathan D.

Program Description

This template combines the boring workout of 5x5/3/1 with PR sets. The 80% TM is important so you use the appropriate weight, bar speed is king. It's a 3 day a week program using A and B workout. You superset pull ups with the main lift, use the appropriate reps for you, also you can change assistant exercises to your preference. Push - 25-50reps Pull - 25-50 reps Leg/core - 25-50 reps

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 12, 2025 12:57
  • Last Edited
    Nov 12, 2025 01:48
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.7%
Hamstrings
13.1%
Glutes
11.5%
Triceps
11.5%
Middle Delts
10.2%
Front Delts
10.2%
Chest
6.8%
Abs
4.9%
Lower Back
4.4%
Upper Back
3.9%
Adductors
3.1%
Lats
2.4%
Rear Delts
2%
Biceps
0.7%
Abductors
0.3%
Forearms
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
10 reps
65%
75%
85%
3
Pull-Up (Bodyweight)
1
1 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Leg Extension
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
85%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
10 reps
65%
75%
85%
3
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Leg Press (45 Degrees)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
10 reps
70%
80%
90%
2
Bench Press (Barbell)
5
5 reps
90%
3
Pull-Up (Bodyweight)
1
1 reps
-
4
Lateral Raise (Dumbbell)
2
15-20 reps
-
5
Lunge (Dumbbell)
2
10-18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
10 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
5 reps
90%
3
Kroc Row
1
15-25 reps
-
4
Skull Crusher (Dumbbell)
2
8-12 reps
-
5
Seated Hamstring Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
10 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
5 reps
85%
3
Kroc Row
1
15-25 reps
-
4
Skull Crusher (Dumbbell)
2
8-12 reps
-
5
Seated Hamstring Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
90%
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
10 reps
70%
80%
90%
3
Pull-Up (Bodyweight)
1
1 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Leg Extension
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
90%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
10 reps
70%
80%
90%
3
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Leg Press (45 Degrees)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
10 reps
70%
80%
90%
2
Bench Press (Barbell)
5
5 reps
90%
3
Pull-Up (Bodyweight)
1
1 reps
-
4
Lateral Raise (Dumbbell)
2
15-20 reps
-
5
Lunge (Dumbbell)
2
10-18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
10 reps
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
85%
3
Pull-Up (Bodyweight)
1
1 reps
-
4
Lateral Raise (Dumbbell)
2
15-20 reps
-
5
Lunge (Dumbbell)
2
10-18 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
10 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
5 reps
90%
3
Kroc Row
1
15-25 reps
-
4
Skull Crusher (Dumbbell)
2
8-12 reps
-
5
Seated Hamstring Curl
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
95%
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
10 reps
75%
85%
95%
3
Pull-Up (Bodyweight)
1
1 reps
-
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Leg Extension
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5 reps
90%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
10 reps
70%
80%
90%
3
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
4
Face Pull
2
15-20 reps
-
5
Leg Press (45 Degrees)
2
10-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
10 Reps
65%
75%
85%
3
Pull-Up (Bodyweight)
1 Set
1 Reps
-
4
Lateral Raise (Machine)
2 Sets
10-15 Reps
-
5
Leg Extension
2 Sets
10-15 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
10 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
85%
3
Pull-Up (Bodyweight)
1 Set
1 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
-
5
Lunge (Dumbbell)
2 Sets
10-18 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
10 Reps
65%
75%
85%
2
Overhead Press (Barbell)
5 Sets
5 Reps
85%
3
Kroc Row
1 Set
15-25 Reps
-
4
Skull Crusher (Dumbbell)
2 Sets
8-12 Reps
-
5
Seated Hamstring Curl
2 Sets
10-15 Reps
-