SSB 5/3/1 principles 4 week cycle including deload
Unlock your strength and athleticism in just 4 weeks with the SSB 5/3/1 cycle—power up, push limits, and dominate your goals.
Overview
Who it's for
Muscle engagement
| # | 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 | — |
| # | 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 | — |
| # | 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 | — |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, SSB 5/3/1 principles 4 week cycle including deload is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
SSB 5/3/1 principles 4 week cycle including deload is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
SSB 5/3/1 principles 4 week cycle including deload is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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