Modified 5/3/1 for Beginners

by Brando_Agusti_134251

14 athletes joined

4.0

(1 rating)

Program Description

A simple and minimal way to get stronger at the big three.

Program Overview

Level
Novice
Goal
Powerlifting
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Apr 25, 2025 08:35
Last Edited
Sep 26, 2025 04:42

Summary

Kickstart your strength journey with the Modified 5/3/1 for Beginners program! Over three weeks, you'll train three days a week, focusing on foundational lifts like squats, deadlifts, and bench presses. This program is designed to build your strength progressively while ensuring proper technique and form. With a mix of barbell and machine exercises, you'll engage multiple muscle groups, paving the way for solid gains and increased confidence in the gym. Embrace the challenge and transform your workouts!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

15.1%

Glutes

12.4%

Hamstrings

11.3%

Triceps

10.9%

Chest

10%

Front Delts

8.6%

Middle Delts

6.4%

Lats

4.9%

Upper Back

4.4%

Abs

Adductors

Biceps

3.8%

Lower Back

3.1%

Forearms

0.5%

Rear Delts

0.5%

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Squat (Barbell)

5 reps

65%

75%

85%

Squat (Barbell)

6 reps

65%

Bench Press (Barbell)

8 reps

65%

Lat Pulldown

14 reps

12 reps

RPE 10

Bicep Curl (EZ Bar)

10 reps

RPE 10

Day 1

Squat (Barbell)

3 reps

70%

80%

90%

Squat (Barbell)

5 reps

70%

Bench Press (Barbell)

8 reps

65%

Lat Pulldown

14 reps

12 reps

RPE 10

Bicep Curl (EZ Bar)

10 reps

RPE 10

Day 1

Squat (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Squat (Barbell)

4 reps

75%

Bench Press (Barbell)

4 reps

65%

Lat Pulldown

12 reps

RPE 10

Bicep Curl (EZ Bar)

10 reps

RPE 10

Day 2

Deadlift (Barbell)

5 reps

65%

75%

85%

Deadlift (Barbell)

6 reps

65%

Overhead Press (Barbell)

8 reps

65%

Tricep Pushdown (Cable)

10 reps

RPE 10

Lateral Raise (Dumbbell)

12 reps

RPE 10

Day 2

Deadlift (Barbell)

3 reps

70%

80%

90%

Deadlift (Barbell)

5 reps

70%

Overhead Press (Barbell)

8 reps

65%

Tricep Pushdown (Cable)

10 reps

RPE 10

Lateral Raise (Dumbbell)

12 reps

RPE 10

Day 2

Deadlift (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Deadlift (Barbell)

4 reps

75%

Overhead Press (Barbell)

8 reps

65%

Tricep Pushdown (Cable)

10 reps

RPE 8

Lateral Raise (Dumbbell)

12 reps

RPE 10

Day 3

Bench Press (Barbell)

5 reps

65%

75%

85%

Bench Press (Barbell)

6 reps

65%

Squat (Barbell)

8 reps

65%

Barbell Row

10 reps

RPE 8

Hamstring Curl

12 reps

RPE 10

Day 3

Bench Press (Barbell)

3 reps

70%

80%

90%

Bench Press (Barbell)

5 reps

70%

Squat (Barbell)

8 reps

65%

Barbell Row

10 reps

RPE 8

Hamstring Curl

12 reps

RPE 10

Day 3

Bench Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Bench Press (Barbell)

4 reps

75%

Squat (Barbell)

8 reps

65%

Barbell Row

10 reps

RPE 8

Hamstring Curl

12 reps

RPE 10

Day 1

Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Squat (Barbell)

4 Sets

6 Reps

65%

Bench Press (Barbell)

4 Sets

8 Reps

65%

Lat Pulldown

1 Set

2 Sets

14 Reps

12 Reps

@10

Bicep Curl (EZ Bar)

3 Sets

10 Reps

@10

Day 2

Deadlift (Barbell)

1 Set

5 Reps

65%

75%

85%

Deadlift (Barbell)

4 Sets

6 Reps

65%

Overhead Press (Barbell)

4 Sets

8 Reps

65%

Tricep Pushdown (Cable)

3 Sets

10 Reps

@10

Lateral Raise (Dumbbell)

3 Sets

12 Reps

@10

Day 3

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Bench Press (Barbell)

4 Sets

6 Reps

65%

Squat (Barbell)

4 Sets

8 Reps

65%

Barbell Row

3 Sets

10 Reps

Hamstring Curl

3 Sets

12 Reps

@10