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Modified 5/3/1

by null

Program Description

High volume big three

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 17, 2026 01:00
  • Last Edited
    Feb 20, 2026 10:02
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.7%
Front Delts
11.8%
Quadriceps
11%
Chest
9.8%
Glutes
9%
Hamstrings
9%
Biceps
6.5%
Upper Back
5.9%
Lats
5.9%
Abs
4.3%
Forearms
2.7%
Adductors
2%
Calves
2%
Middle Delts
2%
Lower Back
1.4%
Abductors
1.2%
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
70%
85%
95%
60%
2
Bench Press (Close Grip)
5
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
-
-
-
2
Bench Press (Close Grip)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
-
-
-
2
Bench Press (Close Grip)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
-
-
-
2
Bench Press (Close Grip)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
-
-
-
2
Bench Press (Close Grip)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
-
-
-
2
Bench Press (Close Grip)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
4
5 reps
3 reps
1 reps
5 reps
70%
85%
95%
50%
2
Sumo Deadlift (Barbell)
5
5 reps
60%
3
Bent Over Row (Barbell)
5
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1
1
5 reps
3 reps
1 reps
-
-
-
2
Sumo Deadlift (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1
1
5 reps
3 reps
1 reps
-
-
-
2
Sumo Deadlift (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1
1
5 reps
3 reps
1 reps
-
-
-
2
Sumo Deadlift (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1
1
5 reps
3 reps
1 reps
-
-
-
2
Sumo Deadlift (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1
1
5 reps
3 reps
1 reps
-
-
-
2
Sumo Deadlift (Barbell)
5
5 reps
-
3
Bent Over Row (Barbell)
5
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
9
10 reps
RPE 6
2
Seated Calf Raise
5
10 reps
-
3
Tricep Pushdown (Cable)
5
10 reps
-
4
T-Bar Row
5
10 reps
-
5
Skull Crusher (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
9
10 reps
RPE 6
2
Seated Calf Raise
5
10 reps
-
3
Tricep Pushdown (Cable)
5
10 reps
-
4
T-Bar Row
5
10 reps
-
5
Skull Crusher (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
9
10 reps
RPE 6
2
Seated Calf Raise
5
10 reps
-
3
Tricep Pushdown (Cable)
5
10 reps
-
4
T-Bar Row
5
10 reps
-
5
Skull Crusher (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
9
10 reps
RPE 6
2
Seated Calf Raise
5
10 reps
-
3
Tricep Pushdown (Cable)
5
10 reps
-
4
T-Bar Row
5
10 reps
-
5
Skull Crusher (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
9
10 reps
RPE 6
2
Seated Calf Raise
5
10 reps
-
3
Tricep Pushdown (Cable)
5
10 reps
-
4
T-Bar Row
5
10 reps
-
5
Skull Crusher (Barbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
9
10 reps
RPE 6
2
Seated Calf Raise
5
10 reps
-
3
Tricep Pushdown (Cable)
5
10 reps
-
4
T-Bar Row
5
10 reps
-
5
Skull Crusher (Barbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4
5 reps
3 reps
1 reps
5 reps
70%
85%
95%
60%
2
Lat Pulldown
5
10 reps
-
3
Bench Press (Dumbbell)
5
10 reps
-
4
Overhead Press (Barbell)
5
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
1
1
5 reps
3 reps
1 reps
-
-
-
2
Lat Pulldown
5
10 reps
-
3
Bench Press (Dumbbell)
5
10 reps
-
4
Overhead Press (Barbell)
5
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
1
1
5 reps
3 reps
1 reps
-
-
-
2
Lat Pulldown
5
10 reps
-
3
Bench Press (Dumbbell)
5
10 reps
-
4
Overhead Press (Barbell)
5
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
1
1
5 reps
3 reps
1 reps
-
-
-
2
Lat Pulldown
5
10 reps
-
3
Bench Press (Dumbbell)
5
10 reps
-
4
Overhead Press (Barbell)
5
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
1
1
5 reps
3 reps
1 reps
-
-
-
2
Lat Pulldown
5
10 reps
-
3
Bench Press (Dumbbell)
5
10 reps
-
4
Overhead Press (Barbell)
5
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
1
1
5 reps
3 reps
1 reps
-
-
-
2
Lat Pulldown
5
10 reps
-
3
Bench Press (Dumbbell)
5
10 reps
-
4
Overhead Press (Barbell)
5
10 reps
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
60%
2
Leg Press
1
1
1
3
5 reps
3 reps
1 reps
5 reps
70%
85%
95%
60%
3
Leg Extension
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Leg Press
4
1
1
5 reps
3 reps
1 reps
-
-
-
3
Leg Extension
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Leg Press
4
1
1
5 reps
3 reps
1 reps
-
-
-
3
Leg Extension
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Leg Press
4
1
1
5 reps
3 reps
1 reps
-
-
-
3
Leg Extension
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Leg Press
4
1
1
5 reps
3 reps
1 reps
-
-
-
3
Leg Extension
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Leg Press
4
1
1
5 reps
3 reps
1 reps
-
-
-
3
Leg Extension
5
10 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
4 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
85%
95%
50%
2
Sumo Deadlift (Barbell)
5 Sets
5 Reps
60%
3
Bent Over Row (Barbell)
5 Sets
10 Reps
@6
Day 3
1
Bicep Curl (EZ Bar)
9 Sets
10 Reps
@6
2
Seated Calf Raise
5 Sets
10 Reps
-
3
Tricep Pushdown (Cable)
5 Sets
10 Reps
-
4
T-Bar Row
5 Sets
10 Reps
-
5
Skull Crusher (Barbell)
5 Sets
10 Reps
-
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
85%
95%
60%
2
Lat Pulldown
5 Sets
10 Reps
-
3
Bench Press (Dumbbell)
5 Sets
10 Reps
-
4
Overhead Press (Barbell)
5 Sets
10 Reps
50%
Day 5
1
Squat (Barbell)
5 Sets
10 Reps
60%
2
Leg Press
1 Set
1 Set
1 Set
3 Sets
5 Reps
3 Reps
1 Reps
5 Reps
70%
85%
95%
60%
3
Leg Extension
5 Sets
10 Reps
-
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
3 Reps
1 Reps
10 Reps
70%
85%
95%
60%
2
Bench Press (Close Grip)
5 Sets
10 Reps
50%