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5/3/1 Hypertrophy

by Derek Polley
5.0
(1 rating)

Program Description

To build muscle and gain strength in squat, deadlift, incline bench and weighted pull-up.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 02, 2025 02:49
  • Last Edited
    Jun 18, 2025 11:55

Summary

Unlock your strength potential with the 5/3/1 Hypertrophy program, a focused 4-week training plan designed for serious lifters. This program combines heavy compound lifts with targeted hypertrophy work, ensuring you build muscle while increasing your strength. Train four days a week with a mix of barbell and cable exercises, including squats, deadlifts, and bench presses, tailored to maximize your gains. Perfect for those with a garage gym setup, this program will challenge you and push your limits to new heights. Get ready to transform your physique and elevate your performance!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian Deadlift (Barbell)
3
-
3
Leg Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown (Close Grip)
3
-
3
Bent Over Row (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown (Close Grip)
3
-
3
Bent Over Row (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown (Close Grip)
3
-
3
Bent Over Row (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5 reps
3 reps
1 reps
RPE 6
RPE 6
RPE 6
2
Lat Pulldown (Close Grip)
3
-
3
Bent Over Row (Barbell)
3
-
4
Seated Row (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
6
Bicep Curl (Barbell)
3
-
7
Hammer Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deficit Push Up
3
-
3
Chest Fly (Cable)
3
-
4
Lateral Raise (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deficit Push Up
3
-
3
Chest Fly (Cable)
3
-
4
Lateral Raise (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deficit Push Up
3
-
3
Chest Fly (Cable)
3
-
4
Lateral Raise (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deficit Push Up
3
-
3
Chest Fly (Cable)
3
-
4
Lateral Raise (Cable)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lying Leg Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lying Leg Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lying Leg Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bulgarian Split Squat (Dumbbell)
3
-
3
Lying Leg Curl
3
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Leg Extension
3 Sets
-
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deficit Push Up
3 Sets
-
3
Chest Fly (Cable)
3 Sets
-
4
Lateral Raise (Cable)
3 Sets
-
5
Overhead Tricep Extension (Cable)
3 Sets
-
6
Tricep Pushdown (Cable)
3 Sets
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
-
3
Lying Leg Curl
3 Sets
-
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@10
2
Lat Pulldown (Close Grip)
3 Sets
-
3
Bent Over Row (Barbell)
3 Sets
-
4
Seated Row (Cable)
3 Sets
-
5
Rear Delt Fly (Cable)
3 Sets
-
6
Bicep Curl (Barbell)
3 Sets
-
7
Hammer Curl (Cable)
3 Sets
-