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SSB 5/3/1 principles 4 week cycle including deload

by Joe M.
4 athletes joined

Program Description

Unlock your strength potential with the SSB 5/3/1 Principles 4-Week Cycle, designed for intermediate lifters looking to enhance their power and athleticism. This comprehensive program spans 12 sessions over four weeks, incorporating essential lifts like the Safety Bar Squat and Leg Press, alongside accessory work to build muscle and improve performance. Each week features progressive overload and a deload phase to ensure recovery, making it perfect for those ready to elevate their training. Equip yourself with a full gym and get ready to push your limits!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 25, 2025 03:03
  • Last Edited
    Sep 26, 2025 12:06

Summary

Embark on a transformative 4-week journey with the SSB 5/3/1 Principles program, designed for serious lifters looking to enhance their strength and muscle gains. This structured plan features three training days per week, focusing on key compound movements like Safety Bar Squats and Leg Presses, ensuring you build a solid foundation while allowing time for recovery with built-in deload weeks. With a full gym setup, you'll have access to a variety of equipment to maximize your performance and results. Get ready to push your limits and elevate your training!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
21%
Hamstrings
19.4%
Glutes
17.9%
Abs
9.3%
Adductors
7.8%
Calves
7.6%
Upper Back
6.5%
Rear Delts
4.5%
Lower Back
3%
Lats
2%
Biceps
0.5%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
Safety Bar Squat
5
5 reps
75%
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
12 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Chest Supported Row (Machine)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
3 reps
85%
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Chest Supported Row (Machine)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
1 reps
95%
2
Bulgarian Split Squat (Dumbbell)
5
8 reps
-
3
Romanian Deadlift (Barbell)
5
8 reps
-
4
Standing Calf Raise
4
20 reps
-
5
Chest Supported Row (Machine)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
3 reps
65%
2
Bulgarian Split Squat (Dumbbell)
2
12 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Standing Calf Raise
2
20 reps
-
5
Chest Supported Row (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
12
2 reps
60%
2
Leg Press
3
12 reps
-
3
Glute-Ham Raise
3
12 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Face Pull
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
10
2 reps
65%
2
Leg Press
4
10 reps
-
3
Glute-Ham Raise
4
10 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Face Pull
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
8
2 reps
70%
2
Leg Press
5
8 reps
-
3
Glute-Ham Raise
5
8 reps
-
4
Seated Calf Raise
4
20 reps
-
5
Face Pull
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
6
2 reps
55%
2
Leg Press
2
12 reps
-
3
Glute-Ham Raise
2
12 reps
-
4
Seated Calf Raise
2
20 reps
-
5
Face Pull
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
10 reps
65%
2
Hack Squat
3
12 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Calf Raise (Machine)
4
20 reps
-
5
Rear Delt Fly (Cable)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
8 reps
70%
2
Hack Squat
4
10 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Calf Raise (Machine)
4
20 reps
-
5
Rear Delt Fly (Cable)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
5
5 reps
75%
2
Hack Squat
5
8 reps
-
3
Seated Hamstring Curl
4
15 reps
-
4
Calf Raise (Machine)
4
20 reps
-
5
Rear Delt Fly (Cable)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
8 reps
60%
2
Hack Squat
2
12 reps
-
3
Seated Hamstring Curl
2
15 reps
-
4
Calf Raise (Machine)
2
20 reps
-
5
Rear Delt Fly (Cable)
2
20 reps
-
Week 1
1 / 4 Weeks
Day 2
1
Safety Bar Squat
12 Sets
2 Reps
60%
2
Leg Press
3 Sets
12 Reps
-
3
Glute-Ham Raise
3 Sets
12 Reps
-
4
Seated Calf Raise
4 Sets
20 Reps
-
5
Face Pull
4 Sets
20 Reps
-
Day 3
1
Safety Bar Squat
5 Sets
10 Reps
65%
2
Hack Squat
3 Sets
12 Reps
-
3
Seated Hamstring Curl
4 Sets
15 Reps
-
4
Calf Raise (Machine)
4 Sets
20 Reps
-
5
Rear Delt Fly (Cable)
4 Sets
20 Reps
-
Day 1
1
Safety Bar Squat
5 Sets
5 Reps
75%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
4
Standing Calf Raise
4 Sets
20 Reps
-
5
Chest Supported Row (Machine)
4 Sets
15 Reps
-