Program Description
3/5/1 programing Joker sets are extra works sets added above the highest percentage set for the day. These are usually done for 1-2 sets of 1-3 reps at a 5-10% increase above the highest set of the day 85% Training Max for most lifters Conditioning: 2-3 days of hard conditioning. 3-5 days of easy conditioning.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentGarage Gym
- Program Length3 weeks
- Time Per Workout60 minutes
- CreatedFeb 19, 2026 11:21
- Last EditedFeb 20, 2026 04:16
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.4%
Front Delts
12.5%
Quadriceps
11.3%
Glutes
10.2%
Chest
9.1%
Hamstrings
9%
Abs
8.9%
Upper Back
5.8%
Biceps
3.9%
Lats
3.9%
Middle Delts
3.4%
Other
2.3%
Adductors
1.7%
Lower Back
1.7%
Forearms
1%
Rear Delts
1%
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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
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
3
Squat (Barbell)
1
AMRAP
90%
4
Squat (Barbell)
1
1-3 reps
95%
5
Squat (Barbell)
5
5 reps
70%
6
Bicep Curl (Dumbbell)
5
10 reps
-
7
Dip (Weighted)
5
10 reps
-
8
Hanging Leg Raise
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Squat (Barbell)
5
5 reps
65%
4
Bicep Curl (Dumbbell)
5
10 reps
-
5
Dip (Weighted)
5
10 reps
-
6
Hanging Leg Raise
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
3
Squat (Barbell)
1
AMRAP
95%
4
Squat (Barbell)
1
1-3 reps
100%
5
Squat (Barbell)
5
5 reps
75%
6
Bicep Curl (Dumbbell)
5
10 reps
-
7
Dip (Weighted)
5
10 reps
-
8
Hanging Leg Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Medicine Ball Throw
3
5 reps
-
2
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
3
Bench Press (Barbell)
1
AMRAP
90%
4
Bench Press (Barbell)
1
1-3 reps
95%
5
Bench Press (Barbell)
5
5 reps
70%
6
Chin-Up (Weighted)
5
10 reps
-
7
Tricep Pushdown (Cable)
5
10 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Medicine Ball Throw
3
5 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Bench Press (Barbell)
5
5 reps
65%
4
Chin-Up (Weighted)
5
10 reps
-
5
Tricep Pushdown (Cable)
5
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Medicine Ball Throw
3
5 reps
-
2
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
3
Bench Press (Barbell)
1
AMRAP
95%
4
Bench Press (Barbell)
1
1-3 reps
100%
5
Bench Press (Barbell)
5
5 reps
75%
6
Chin-Up (Weighted)
5
10 reps
-
7
Tricep Pushdown (Cable)
5
10 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
3
Deadlift (Barbell)
1
AMRAP
90%
4
Deadlift (Barbell)
1
1-3 reps
95%
5
Deadlift (Barbell)
5
5 reps
70%
6
Dip (Weighted)
5
10 reps
-
7
Face Pull
5
10 reps
-
8
Decline Crunch (Weighted)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Deadlift (Barbell)
5
5 reps
65%
4
Dip (Weighted)
5
10 reps
-
5
Face Pull
5
10 reps
-
6
Decline Crunch (Weighted)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
3
Deadlift (Barbell)
1
AMRAP
95%
4
Deadlift (Barbell)
1
1-3 reps
100%
5
Deadlift (Barbell)
5
5 reps
75%
6
Dip (Weighted)
5
10 reps
-
7
Face Pull
5
10 reps
-
8
Decline Crunch (Weighted)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Pass Medicine Ball Throw
3
5 reps
-
2
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
3
Overhead Press (Barbell)
1
AMRAP
90%
4
Overhead Press (Barbell)
1
1-3 reps
95%
5
Overhead Press (Barbell)
5
5 reps
70%
6
Dumbbell Row
5
10 reps
-
7
Bench Press (Dumbbell)
5
10 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Pass Medicine Ball Throw
3
5 reps
-
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Overhead Press (Barbell)
5
5 reps
65%
4
Dumbbell Row
5
10 reps
-
5
Bench Press (Dumbbell)
5
10 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Pass Medicine Ball Throw
3
5 reps
-
2
Overhead Press (Barbell)
1
1
5 reps
3 reps
75%
85%
3
Overhead Press (Barbell)
1
AMRAP
95%
4
Overhead Press (Barbell)
1
1-3 reps
100%
5
Overhead Press (Barbell)
5
5 reps
75%
6
Dumbbell Row
5
10 reps
-
7
Bench Press (Dumbbell)
5
10 reps
-
8
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Box Jump1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Squat (Barbell)1 Set
1 Set
3 Reps
3 Reps
70%
80%
3
Squat (Barbell)1 Set
AMRAP
90%
4
Squat (Barbell)1 Set
1-3 Reps
95%
5
Squat (Barbell)5 Sets
5 Reps
70%
6
Bicep Curl (Dumbbell)5 Sets
10 Reps
-
7
Dip (Weighted)5 Sets
10 Reps
-
8
Hanging Leg Raise5 Sets
10 Reps
-
Day 2
1
Overhead Medicine Ball Throw1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Bench Press (Barbell)1 Set
1 Set
3 Reps
3 Reps
70%
80%
3
Bench Press (Barbell)1 Set
AMRAP
90%
4
Bench Press (Barbell)1 Set
1-3 Reps
95%
5
Bench Press (Barbell)5 Sets
5 Reps
70%
6
Chin-Up (Weighted)5 Sets
10 Reps
-
7
Tricep Pushdown (Cable)5 Sets
10 Reps
-
8
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
-
Day 3
1
Broad Jump1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Deadlift (Barbell)1 Set
1 Set
3 Reps
3 Reps
70%
80%
3
Deadlift (Barbell)1 Set
AMRAP
90%
4
Deadlift (Barbell)1 Set
1-3 Reps
95%
5
Deadlift (Barbell)5 Sets
5 Reps
70%
6
Dip (Weighted)5 Sets
10 Reps
-
7
Face Pull5 Sets
10 Reps
-
8
Decline Crunch (Weighted)5 Sets
10 Reps
-
Day 4
1
Chest Pass Medicine Ball Throw1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Overhead Press (Barbell)1 Set
1 Set
3 Reps
3 Reps
70%
80%
3
Overhead Press (Barbell)1 Set
AMRAP
90%
4
Overhead Press (Barbell)1 Set
1-3 Reps
95%
5
Overhead Press (Barbell)5 Sets
5 Reps
70%
6
Dumbbell Row5 Sets
10 Reps
-
7
Bench Press (Dumbbell)5 Sets
10 Reps
-
8
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
-