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5/3/1/ forever

by Jon C.

Program Description

Unlock your strength potential with the **5/3/1 Forever** program, a dynamic 3-week training plan designed for intermediate to advanced lifters. With 12 sessions packed into just three weeks, you'll focus on core powerlifting movements like squats, deadlifts, and bench presses, complemented by accessory work to build muscle and enhance performance. Each workout is structured to optimize your lifting technique and increase your strength, making it ideal for those with a garage gym setup. Get ready to challenge yourself and see measurable gains in your powerlifting journey!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 23, 2026 07:11
  • Last Edited
    Feb 23, 2026 07:35
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Front Delts
13.3%
Abs
12.3%
Quadriceps
10.8%
Glutes
10.8%
Hamstrings
10.8%
Chest
7.9%
Middle Delts
5.4%
Biceps
3.7%
Adductors
2.7%
Lower Back
2.7%
Upper Back
2.5%
Lats
2.5%
Forearms
1.2%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Meadow Row
3
10 reps
RPE 8
4
Ab Mat
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Meadow Row
3
10 reps
RPE 8
4
Ab Mat
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Meadow Row
3
10 reps
RPE 8
4
Ab Mat
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
5 reps
65%
2
Bench Press (Barbell)
10
5 reps
65%
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
5 reps
70%
2
Bench Press (Barbell)
10
5 reps
70%
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
5 reps
75%
2
Bench Press (Barbell)
10
5 reps
75%
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5 reps
65%
2
Overhead Press (Barbell)
10
5 reps
65%
3
Meadow Row
3
10 reps
RPE 8
4
Ab Wheel
1
4
10 reps
10 reps
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5 reps
70%
2
Overhead Press (Barbell)
10
5 reps
70%
3
Meadow Row
3
10 reps
RPE 8
4
Ab Wheel
1
4
10 reps
10 reps
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5 reps
75%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Meadow Row
3
10 reps
RPE 8
4
Ab Wheel
1
4
10 reps
10 reps
RPE 8
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Meadow Row
3 Sets
10 Reps
@8
4
Ab Mat
5 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
10 Sets
5 Reps
65%
2
Bench Press (Barbell)
10 Sets
5 Reps
65%
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)
10 Sets
5 Reps
65%
2
Overhead Press (Barbell)
10 Sets
5 Reps
65%
3
Meadow Row
3 Sets
10 Reps
@8
4
Ab Wheel
1 Set
4 Sets
10 Reps
10 Reps
@8
-