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5/3/1 7th Week Deload

by zcd

Program Description

Standard 5/3/1 mesocycle: Weeks 1-3 (Leader cycle 1) Increase TMs Weeks 4-6 (Leader cycle 2) 7th Week deload Increase TMs Anchor cycle

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    30 minutes
  • Created
    Oct 03, 2024 05:27
  • Last Edited
    Oct 05, 2024 07:25
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
70%
80%
90%
100%
2
Push Accessories
1
25-50 reps
3
Pull Accessories
1
25-50 reps
4
Single Leg / Core Accessories
1
25-50 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
70%
80%
90%
100%
2
Push Accessories
1
25-50 reps
3
Pull Accessories
1
25-50 reps
4
Single Leg / Core Accessories
1
25-50 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
70%
80%
90%
100%
2
Push Accessories
1
25-50 reps
3
Pull Accessories
1
25-50 reps
4
Single Leg / Core Accessories
1
25-50 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
70%
80%
90%
100%
2
Push Accessories
1
25-50 reps
3
Pull Accessories
1
25-50 reps
4
Single Leg / Core Accessories
1
25-50 reps
Week 1
1 / 1 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
1 Reps
70%
80%
90%
100%
2
Push Accessories
1 Set
25-50 Reps
3
Pull Accessories
1 Set
25-50 Reps
4
Single Leg / Core Accessories
1 Set
25-50 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
1 Reps
70%
80%
90%
100%
2
Push Accessories
1 Set
25-50 Reps
3
Pull Accessories
1 Set
25-50 Reps
4
Single Leg / Core Accessories
1 Set
25-50 Reps
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
1 Reps
70%
80%
90%
100%
2
Push Accessories
1 Set
25-50 Reps
3
Pull Accessories
1 Set
25-50 Reps
4
Single Leg / Core Accessories
1 Set
25-50 Reps
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
1 Reps
70%
80%
90%
100%
2
Push Accessories
1 Set
25-50 Reps
3
Pull Accessories
1 Set
25-50 Reps
4
Single Leg / Core Accessories
1 Set
25-50 Reps