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5/3/1 Boring But Big-Accessories Included (Custom)

by Chris L.
3 athletes joined

Program Description

Get strong and muscular on a time crunch, with somewhat limited equipment.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 21, 2025 12:03
  • Last Edited
    Sep 24, 2025 03:13

Summary

Unlock your strength potential with the 5/3/1 Boring But Big-Accessories Included program! Over the course of three weeks, this four-day workout plan focuses on building raw power through compound lifts like deadlifts and squats, complemented by targeted accessory exercises. Each session is designed to challenge your limits, enhance muscle hypertrophy, and improve overall performance. Perfect for those ready to embrace a structured approach to lifting, this program will guide you toward achieving your strength goals with confidence and consistency.
Muscle Engagement
Front
Back
MuscleSet
Triceps
17%
Chest
11.3%
Glutes
9.6%
Upper Back
9.5%
Front Delts
9.2%
Quadriceps
7.8%
Middle Delts
7.3%
Lats
7.1%
Abs
6.4%
Lower Back
4.3%
Hamstrings
4%
Rear Delts
2.8%
Biceps
2.2%
Adductors
1.6%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Bench Press (Barbell)
1
5 reps
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Dip (Weighted)
5
10 reps
RPE 10
4
Face Pull
2
25 reps
RPE 8
5
Abs Crunch (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
90%
2
Bench Press (Barbell)
5
10 reps
60%
3
Dip (Weighted)
5
10 reps
RPE 8
4
Face Pull
5
10 reps
RPE 8
5
Abs Crunch (Weighted)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2
Bench Press (Barbell)
5
10 reps
70%
3
Dip (Weighted)
5
10 reps
RPE 8
4
Face Pull
5
10 reps
RPE 8
5
Abs Crunch (Weighted)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
85%
2
Hip Thrust (Machine)
5
10 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
5
10 reps
RPE 8.5
4
Chin-Up (Weighted)
5
10 reps
RPE 8
5
Leg Extension
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
90%
2
Hip Thrust (Machine)
5
10 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
5
10 reps
RPE 8.5
4
Dip (Weighted)
5
10 reps
RPE 8
5
Leg Extension
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
95%
2
Hip Thrust (Machine)
5
10 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
5
10 reps
RPE 8.5
4
Dip (Weighted)
5
10 reps
RPE 8
5
Leg Extension
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
85%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Dip (Weighted)
5
10 reps
RPE 8
4
Chin-Up (Weighted)
5
10 reps
RPE 8
5
Abs Crunch (Weighted)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3 reps
90%
2
Overhead Press (Barbell)
5
10 reps
60%
3
Dip (Weighted)
5
10 reps
RPE 8
4
Chin-Up (Weighted)
5
10 reps
RPE 8
5
Abs Crunch (Weighted)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
95%
2
Overhead Press (Barbell)
5
10 reps
70%
3
Dip (Weighted)
5
10 reps
RPE 8
4
Chin-Up (Weighted)
5
10 reps
RPE 8
5
Abs Crunch (Weighted)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
85%
2
Squat (Barbell)
5
10 reps
50%
3
Back Extension (Weighted)
5
10 reps
RPE 6.5
4
Dip (Weighted)
5
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
90%
2
Squat (Barbell)
5
10 reps
60%
3
Back Extension (Weighted)
5
10 reps
RPE 6.5
4
Dip (Weighted)
5
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
95%
2
Squat (Barbell)
5
10 reps
70%
3
Back Extension (Weighted)
5
10 reps
RPE 6.5
4
Dip (Weighted)
5
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
5
10 reps
RPE 8
Week 1
1 / 3 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
85%
2
Hip Thrust (Machine)
5 Sets
10 Reps
@9.5
3
Single Arm Row (Dumbbell)
5 Sets
10 Reps
@8.5
4
Chin-Up (Weighted)
5 Sets
10 Reps
@8
5
Leg Extension
5 Sets
10 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
5 Reps
85%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Back Extension (Weighted)
5 Sets
10 Reps
@6.5
4
Dip (Weighted)
5 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
5 Sets
10 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
5 Reps
85%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Dip (Weighted)
5 Sets
10 Reps
@10
4
Face Pull
2 Sets
25 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
10 Reps
@8
Day 3
1
Overhead Press (Barbell)
1 Set
5 Reps
85%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Dip (Weighted)
5 Sets
10 Reps
@8
4
Chin-Up (Weighted)
5 Sets
10 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
10 Reps
@8