Modified 5/3/1 for Beginners

by Brando_Agusti_134251

9 athletes joined

4.0

(1 rating)

Program Description

Simple, intense, and effective 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
Jun 29, 2025 09:12

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!

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Squat (Barbell)

5 reps

65%

75%

85%

Squat (Barbell)

8 reps

5 reps

65%

Bench Press (Barbell)

8 reps

65%

Lat Pulldown

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

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)

5 reps

75%

Bench Press (Barbell)

8 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)

8 reps

5 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)

5 reps

75%

Overhead Press (Barbell)

8 reps

65%

Tricep Pushdown (Cable)

10 reps

RPE 10

Lateral Raise (Dumbbell)

12 reps

RPE 10

Day 3

Bench Press (Barbell)

5 reps

65%

75%

85%

Bench Press (Barbell)

8 reps

5 reps

65%

Squat (Barbell)

8 reps

65%

Barbell Row

10 reps

RPE 10

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 10

Hamstring Curl

12 reps

RPE 10

Day 3

Bench Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Bench Press (Barbell)

5 reps

75%

Squat (Barbell)

8 reps

65%

Barbell Row

10 reps

RPE 10

Hamstring Curl

12 reps

RPE 10

Day 1

Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Squat (Barbell)

2 Sets

3 Sets

8 Reps

5 Reps

65%

Bench Press (Barbell)

4 Sets

8 Reps

65%

Lat Pulldown

3 Sets

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)

2 Sets

3 Sets

8 Reps

5 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)

2 Sets

3 Sets

8 Reps

5 Reps

65%

Squat (Barbell)

4 Sets

8 Reps

65%

Barbell Row

3 Sets

10 Reps

@10

Hamstring Curl

3 Sets

12 Reps

@10