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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
    Aug 09, 2025 02:50

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!

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.
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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)
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
-