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BoostcampPNG

5/3/1 Fun but Big (PowerBuilding+Armwrestling) (1)

by Zenon A.

Program Description

only effective exercises

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 29, 2025 06:59
  • Last Edited
    Oct 29, 2025 07:00
Muscle Engagement
Front
Back
MuscleSet
Forearms
14.1%
Biceps
12.2%
Quadriceps
10.5%
Upper Back
9.1%
Front Delts
8%
Chest
7.5%
Glutes
6.9%
Middle Delts
5.4%
Triceps
5.2%
Lats
5.1%
Hamstrings
5%
Abs
3.8%
Rear Delts
3.3%
Lower Back
2.3%
Adductors
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
5-5 reps
5-10 reps
65%
75%
85%
2
Squat (Barbell)
1
1
3-5 reps
1-3 reps
90%
95%
3
Squat (Barbell)
1
1
5-5 reps
5-15 reps
75%
65%
4
Chin-Up (Weighted)
3
8-10 reps
-
5
Hack Squat
1
2
20-30 reps
-
-
-
6
Seated Row (Cable)
1
2
20-30 reps
-
-
-
7
Hanging Leg Raise
1
2
20-30 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-3 reps
3-3 reps
3-5 reps
70%
80%
90%
2
Squat (Barbell)
1
1
1-3 reps
1-2 reps
95%
100%
3
Squat (Barbell)
1
1
3-3 reps
3-10 reps
80%
70%
4
Chin-Up (Weighted)
3
8-10 reps
-
5
Hack Squat
1
2
20-30 reps
-
-
-
6
Seated Row (Cable)
1
2
20-30 reps
-
-
-
7
Hanging Leg Raise
1
2
20-30 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
3-3 reps
1-3 reps
75%
85%
95%
2
Squat (Barbell)
1
1
1-2 reps
1-1 reps
100%
100%
3
Squat (Barbell)
1
1
3-3 reps
5-10 reps
85%
75%
4
Chin-Up (Weighted)
3
8-10 reps
-
5
Hack Squat
1
2
20-30 reps
-
-
-
6
Seated Row (Cable)
1
2
20-30 reps
-
-
-
7
Hanging Leg Raise
1
2
20-30 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
5-5 reps
5-10 reps
65%
75%
85%
2
Squat (Barbell)
1
1
3-5 reps
1-3 reps
90%
95%
3
Squat (Barbell)
1
1
5-5 reps
5-15 reps
75%
65%
4
Chin-Up (Weighted)
3
8-10 reps
-
5
Hack Squat
1
2
20-30 reps
-
-
-
6
Seated Row (Cable)
1
2
20-30 reps
-
-
-
7
Hanging Leg Raise
1
2
20-30 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3-3 reps
3-3 reps
3-5 reps
70%
80%
90%
2
Squat (Barbell)
1
1
1-3 reps
1-2 reps
95%
100%
3
Squat (Barbell)
1
1
3-3 reps
3-10 reps
80%
70%
4
Chin-Up (Weighted)
3
8-10 reps
-
5
Hack Squat
1
2
20-30 reps
-
-
-
6
Seated Row (Cable)
1
2
20-30 reps
-
-
-
7
Hanging Leg Raise
1
2
20-30 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
3-3 reps
1-3 reps
75%
85%
95%
2
Squat (Barbell)
1
1
1-2 reps
1-1 reps
100%
100%
3
Squat (Barbell)
1
1
3-3 reps
5-10 reps
85%
75%
4
Chin-Up (Weighted)
3
8-10 reps
-
5
Hack Squat
1
2
20-30 reps
-
-
-
6
Seated Row (Cable)
1
2
20-30 reps
-
-
-
7
Hanging Leg Raise
1
2
20-30 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
50%
2
Chin-Up (Weighted)
3
8 reps
RPE 7
3
Hanging Leg Raise
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-5 reps
5-5 reps
5-10 reps
65%
75%
85%
2
Bench Press (Barbell)
1
1
3-5 reps
1-3 reps
90%
95%
3
Bench Press (Barbell)
1
1
5-5 reps
5-15 reps
75%
65%
4
Standing Shoulder Press(Machine)
3
8-10 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Rear Delt Fly (Machine)
1
2
20-30 reps
-
-
-
7
Lateral Raise (Cable)
1
2
20-30 reps
-
-
-
8
Chest Fly (Machine)
1
2
20-30 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-3 reps
3-3 reps
3-5 reps
70%
80%
90%
2
Bench Press (Barbell)
1
1
1-3 reps
1-2 reps
95%
100%
3
Bench Press (Barbell)
1
1
3-3 reps
3-10 reps
80%
70%
4
Standing Shoulder Press(Machine)
3
8-10 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Rear Delt Fly (Machine)
1
2
20-30 reps
-
-
-
7
Lateral Raise (Cable)
1
2
20-30 reps
-
-
-
8
Chest Fly (Machine)
1
2
20-30 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-5 reps
3-3 reps
1-3 reps
75%
85%
95%
2
Bench Press (Barbell)
1
1
1-2 reps
1-1 reps
100%
100%
3
Bench Press (Barbell)
1
1
3-3 reps
5-10 reps
85%
75%
4
Standing Shoulder Press(Machine)
3
8-10 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Rear Delt Fly (Machine)
1
2
20-30 reps
-
-
-
7
Lateral Raise (Cable)
1
2
20-30 reps
-
-
-
8
Chest Fly (Machine)
1
2
20-30 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-5 reps
5-5 reps
5-10 reps
65%
75%
85%
2
Bench Press (Barbell)
1
1
3-5 reps
1-3 reps
90%
95%
3
Bench Press (Barbell)
1
1
5-5 reps
5-15 reps
75%
65%
4
Standing Shoulder Press(Machine)
3
8-10 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Rear Delt Fly (Machine)
1
2
20-30 reps
-
-
-
7
Lateral Raise (Cable)
1
2
20-30 reps
-
-
-
8
Chest Fly (Machine)
1
2
20-30 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3-3 reps
3-3 reps
3-5 reps
70%
80%
90%
2
Bench Press (Barbell)
1
1
1-3 reps
1-2 reps
95%
100%
3
Bench Press (Barbell)
1
1
3-3 reps
3-10 reps
80%
70%
4
Standing Shoulder Press(Machine)
3
8-10 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Rear Delt Fly (Machine)
1
2
20-30 reps
-
-
-
7
Lateral Raise (Cable)
1
2
20-30 reps
-
-
-
8
Chest Fly (Machine)
1
2
20-30 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-5 reps
3-3 reps
1-3 reps
75%
85%
95%
2
Bench Press (Barbell)
1
1
1-2 reps
1-1 reps
100%
100%
3
Bench Press (Barbell)
1
1
3-3 reps
5-10 reps
85%
75%
4
Standing Shoulder Press(Machine)
3
8-10 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Rear Delt Fly (Machine)
1
2
20-30 reps
-
-
-
7
Lateral Raise (Cable)
1
2
20-30 reps
-
-
-
8
Chest Fly (Machine)
1
2
20-30 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
50%
2
Standing Shoulder Press(Machine)
3
8 reps
RPE 7
3
Lateral Raise (Cable)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5-5 reps
5-5 reps
5-10 reps
65%
75%
85%
2
Deadlift (Barbell)
1
1
3-5 reps
1-3 reps
90%
95%
3
Deadlift (Barbell)
1
1
5-5 reps
5-10 reps
75%
65%
4
High Row
4
8-10 reps
-
5
Incline Chest Press (Machine)
1
2
20-30 reps
-
-
-
6
Leg Extension
1
2
20-30 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-3 reps
3-3 reps
3-5 reps
70%
80%
90%
2
Deadlift (Barbell)
1
1
1-3 reps
1-2 reps
95%
100%
3
Deadlift (Barbell)
1
1
3-3 reps
3-10 reps
80%
70%
4
High Row
4
8-10 reps
-
5
Incline Chest Press (Machine)
1
2
20-30 reps
-
-
-
6
Leg Extension
1
2
20-30 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5-5 reps
3-3 reps
1-3 reps
75%
85%
95%
2
Deadlift (Barbell)
1
1
1-2 reps
1-1 reps
100%
100%
3
Deadlift (Barbell)
1
1
3-3 reps
5-10 reps
85%
75%
4
High Row
4
8-10 reps
-
5
Incline Chest Press (Machine)
1
2
20-30 reps
-
-
-
6
Leg Extension
1
2
20-30 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5-5 reps
5-5 reps
5-10 reps
65%
75%
85%
2
Deadlift (Barbell)
1
1
3-5 reps
1-3 reps
90%
95%
3
Deadlift (Barbell)
1
1
5-5 reps
5-10 reps
75%
65%
4
High Row
4
8-10 reps
-
5
Incline Chest Press (Machine)
1
2
20-30 reps
-
-
-
6
Leg Extension
1
2
20-30 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3-3 reps
3-3 reps
3-5 reps
70%
80%
90%
2
Deadlift (Barbell)
1
1
1-3 reps
1-2 reps
95%
100%
3
Deadlift (Barbell)
1
1
3-3 reps
3-10 reps
80%
70%
4
High Row
4
8-10 reps
-
5
Incline Chest Press (Machine)
1
2
20-30 reps
-
-
-
6
Leg Extension
1
2
20-30 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5-5 reps
3-3 reps
1-3 reps
75%
85%
95%
2
Deadlift (Barbell)
1
1
1-2 reps
1-1 reps
100%
100%
3
Deadlift (Barbell)
1
1
3-3 reps
5-10 reps
85%
75%
4
High Row
4
8-10 reps
-
5
Incline Chest Press (Machine)
1
2
20-30 reps
-
-
-
6
Leg Extension
1
2
20-30 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
50%
2
High Row
3
8 reps
RPE 7
3
Incline Chest Press (Machine)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Pronation(Ball Grip)
1
1
1
1
1
5-5 reps
5-5 reps
5-5 reps
3-3 reps
1-3 reps
65%
75%
85%
90%
95%
2
Cupping(Strap Grip, 6cm)
1
1
1
1
1
5-5 reps
5-5 reps
5-5 reps
3-3 reps
1-3 reps
65%
75%
85%
90%
95%
3
High Pronation(Cable)
1
1
1
1
1
5-5 reps
5-5 reps
5-5 reps
3-3 reps
1-5 reps
65%
75%
85%
90%
95%
4
Side Pressure(Strap Grip, 5cm)
3
6-8 reps
-
5
Cupping&Drag(Ultra Grip)
3
3-6 secs
-
6
Back Pressure
3
6-8 reps
-
7
Upright Row (Cable)
1
2
20-30 reps
-
-
-
8
Face Pull
1
2
20-30 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Pronation(Ball Grip)
1
1
1
1
1
3-3 reps
3-3 reps
3-3 reps
1-3 reps
1-2 reps
70%
80%
90%
95%
100%
2
Cupping(Strap Grip, 6cm)
1
1
1
1
1
3-3 reps
3-3 reps
3-3 reps
1-3 reps
1-2 reps
70%
80%
90%
95%
100%
3
High Pronation(Cable)
1
1
1
1
1
3-3 reps
3-3 reps
3-3 reps
1-3 reps
1-2 reps
70%
80%
90%
95%
100%
4
Side Pressure(Strap Grip, 5cm)
3
6-8 reps
-
5
Cupping&Drag(Ultra Grip)
3
3-6 secs
-
6
Back Pressure
3
6-8 reps
-
7
Upright Row (Cable)
1
2
20-30 reps
-
-
-
8
Face Pull
1
2
20-30 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Pronation(Ball Grip)
1
1
1
1
1
5-5 reps
3-3 reps
1-3 reps
1-2 reps
1-1 reps
75%
85%
95%
100%
100%
2
Cupping(Strap Grip, 6cm)
1
1
1
1
1
5-5 reps
3-3 reps
1-3 reps
1-2 reps
1-1 reps
75%
85%
95%
100%
100%
3
High Pronation(Cable)
1
1
1
1
1
5-5 reps
3-3 reps
1-3 reps
1-2 reps
1-1 reps
75%
85%
95%
100%
100%
4
Side Pressure(Strap Grip, 5cm)
3
6-8 reps
-
5
Cupping&Drag(Ultra Grip)
3
3-6 secs
-
6
Back Pressure
3
6-8 reps
-
7
Upright Row (Cable)
1
2
20-30 reps
-
-
-
8
Face Pull
1
2
20-30 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Pronation(Ball Grip)
1
1
1
1
1
5-5 reps
5-5 reps
5-5 reps
3-3 reps
1-3 reps
65%
75%
85%
90%
95%
2
Cupping(Strap Grip, 6cm)
1
1
1
1
1
5-5 reps
5-5 reps
5-5 reps
3-3 reps
1-3 reps
65%
75%
85%
90%
95%
3
High Pronation(Cable)
1
1
1
1
1
5-5 reps
5-5 reps
5-5 reps
3-3 reps
1-5 reps
65%
75%
85%
90%
95%
4
Side Pressure(Strap Grip, 5cm)
3
6-8 reps
-
5
Cupping&Drag(Ultra Grip)
3
3-6 secs
-
6
Back Pressure
3
6-8 reps
-
7
Upright Row (Cable)
1
2
20-30 reps
-
-
-
8
Face Pull
1
2
20-30 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Pronation(Ball Grip)
1
1
1
1
1
3-3 reps
3-3 reps
3-3 reps
1-3 reps
1-2 reps
70%
80%
90%
95%
100%
2
Cupping(Strap Grip, 6cm)
1
1
1
1
1
3-3 reps
3-3 reps
3-3 reps
1-3 reps
1-2 reps
70%
80%
90%
95%
100%
3
High Pronation(Cable)
1
1
1
1
1
3-3 reps
3-3 reps
3-3 reps
1-3 reps
1-2 reps
70%
80%
90%
95%
100%
4
Side Pressure(Strap Grip, 5cm)
3
6-8 reps
-
5
Cupping&Drag(Ultra Grip)
3
3-6 secs
-
6
Back Pressure
3
6-8 reps
-
7
Upright Row (Cable)
1
2
20-30 reps
-
-
-
8
Face Pull
1
2
20-30 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Pronation(Ball Grip)
1
1
1
1
1
5-5 reps
3-3 reps
1-3 reps
1-2 reps
1-1 reps
75%
85%
95%
100%
100%
2
Cupping(Strap Grip, 6cm)
1
1
1
1
1
5-5 reps
3-3 reps
1-3 reps
1-2 reps
1-1 reps
75%
85%
95%
100%
100%
3
High Pronation(Cable)
1
1
1
1
1
5-5 reps
3-3 reps
1-3 reps
1-2 reps
1-1 reps
75%
85%
95%
100%
100%
4
Side Pressure(Strap Grip, 5cm)
3
6-8 reps
-
5
Cupping&Drag(Ultra Grip)
3
3-6 secs
-
6
Back Pressure
3
6-8 reps
-
7
Upright Row (Cable)
1
2
20-30 reps
-
-
-
8
Face Pull
1
2
20-30 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Pronation(Ball Grip)
3
8 reps
RPE 7
2
Cupping(Strap Grip, 6cm)
3
8 reps
RPE 7
3
High Pronation(Cable)
3
8 reps
RPE 7
4
Arm Wrestling
1
-
Week 1
1 / 7 Weeks
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5-5 Reps
5-5 Reps
5-10 Reps
65%
75%
85%
2
Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
1-3 Reps
90%
95%
3
Deadlift (Barbell)
1 Set
1 Set
5-5 Reps
5-10 Reps
75%
65%
4
High Row
4 Sets
8-10 Reps
-
5
Incline Chest Press (Machine)
1 Set
2 Sets
20-30 Reps
-
-
-
6
Leg Extension
1 Set
2 Sets
20-30 Reps
-
-
-
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-5 Reps
5-5 Reps
5-10 Reps
65%
75%
85%
2
Squat (Barbell)
1 Set
1 Set
3-5 Reps
1-3 Reps
90%
95%
3
Squat (Barbell)
1 Set
1 Set
5-5 Reps
5-15 Reps
75%
65%
4
Chin-Up (Weighted)
3 Sets
8-10 Reps
-
5
Hack Squat
1 Set
2 Sets
20-30 Reps
-
-
-
6
Seated Row (Cable)
1 Set
2 Sets
20-30 Reps
-
-
-
7
Hanging Leg Raise
1 Set
2 Sets
20-30 Reps
-
-
-
Day 4
1
Side Pronation(Ball Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
5-5 Reps
5-5 Reps
5-5 Reps
3-3 Reps
1-3 Reps
65%
75%
85%
90%
95%
2
Cupping(Strap Grip, 6cm)
1 Set
1 Set
1 Set
1 Set
1 Set
5-5 Reps
5-5 Reps
5-5 Reps
3-3 Reps
1-3 Reps
65%
75%
85%
90%
95%
3
High Pronation(Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
5-5 Reps
5-5 Reps
5-5 Reps
3-3 Reps
1-5 Reps
65%
75%
85%
90%
95%
4
Side Pressure(Strap Grip, 5cm)
3 Sets
6-8 Reps
-
5
Cupping&Drag(Ultra Grip)
3 Sets
3-6 secs
-
6
Back Pressure
3 Sets
6-8 Reps
-
7
Upright Row (Cable)
1 Set
2 Sets
20-30 Reps
-
-
-
8
Face Pull
1 Set
2 Sets
20-30 Reps
-
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-5 Reps
5-5 Reps
5-10 Reps
65%
75%
85%
2
Bench Press (Barbell)
1 Set
1 Set
3-5 Reps
1-3 Reps
90%
95%
3
Bench Press (Barbell)
1 Set
1 Set
5-5 Reps
5-15 Reps
75%
65%
4
Standing Shoulder Press(Machine)
3 Sets
8-10 Reps
-
5
Bicep Curl (Cable)
3 Sets
8-10 Reps
-
6
Rear Delt Fly (Machine)
1 Set
2 Sets
20-30 Reps
-
-
-
7
Lateral Raise (Cable)
1 Set
2 Sets
20-30 Reps
-
-
-
8
Chest Fly (Machine)
1 Set
2 Sets
20-30 Reps
-
-
-