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mad strength 5\3\1

by Arnav S.
1 athletes joined

Program Description

for intermidiate to advancement programs

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 12, 2025 04:23
  • Last Edited
    Nov 12, 2025 05:19
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Upper Back
10.7%
Front Delts
10%
Abs
9.3%
Lats
8%
Biceps
8%
Middle Delts
8%
Glutes
7.3%
Hamstrings
7.3%
Quadriceps
6.7%
Chest
4%
Lower Back
2.7%
Rear Delts
2%
Forearms
2%
Adductors
1.3%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
85%
2
Deadlift (Barbell)
3
10 reps
50%
3
Leg Press
2
8-12 reps
RPE 8
4
Cable Low Row
3
8-12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
6
Plank (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Deadlift (Barbell)
3
10 reps
52.5%
3
Leg Press
2
8-12 reps
RPE 8
4
Cable Low Row
3
8-12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
6
Plank (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Deadlift (Barbell)
3
10 reps
55%
3
Leg Press
2
8-12 reps
RPE 8
4
Cable Low Row
3
8-12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
6
Plank (Weighted)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Deadlift (Barbell)
3
10 reps
50%
3
Leg Press
2
8-12 reps
RPE 8
4
Cable Low Row
3
8-12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
6
Plank (Weighted)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
85%
2
Military Press (Barbell)
3
10 reps
50%
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
4
Chin-Up (Assisted)
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
5C
Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Military Press (Barbell)
3
10 reps
52.5%
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
4
Chin-Up (Assisted)
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
5C
Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
95%
2
Military Press (Barbell)
3
10 reps
55%
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
4
Chin-Up (Assisted)
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
5C
Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Military Press (Barbell)
3
10 reps
50%
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
4
Chin-Up (Assisted)
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
5C
Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
85%
2
Squat (Barbell)
3
10 reps
50%
3
Good Morning
2
8-12 reps
RPE 8
4
Cable Low Row
3
8-12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
6
Plank (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Squat (Barbell)
3
10 reps
52.5%
3
Good Morning
2
8-12 reps
RPE 8
4
Cable Low Row
3
8-12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
6
Plank (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
95%
2
Squat (Barbell)
3
10 reps
55%
3
Good Morning
2
8-12 reps
RPE 8
4
Cable Low Row
3
8-12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
6
Plank (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Squat (Barbell)
3
10 reps
50%
3
Good Morning
2
8-12 reps
RPE 8
4
Cable Low Row
3
8-12 reps
-
5
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
6
Plank (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
AMRAP
85%
2
Bench Press (Barbell)
3
10 reps
50%
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
4
Chin-Up (Assisted)
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
5C
Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
AMRAP
90%
2
Bench Press (Barbell)
3
10 reps
52.5%
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
4
Chin-Up (Assisted)
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
5C
Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
AMRAP
95%
2
Bench Press (Barbell)
3
10 reps
55%
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
4
Chin-Up (Assisted)
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
5C
Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
3
10 reps
50%
3
Seated Shoulder Press (Dumbbell)
2
8-12 reps
RPE 8
4
Chin-Up (Assisted)
3
8-12 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-15 reps
-
5B
Tricep Pushdown (Cable)
3
10-15 reps
-
5C
Bicep Curl (Dumbbell)
3
10-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
AMRAP
85%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
50%
50%
3
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
4
Cable Low Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Plank (Weighted)
1 Set
1 Set
-
-
Day 2
1
Bench Press (Barbell)
1 Set
AMRAP
85%
2
Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
50%
50%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
4
Chin-Up (Assisted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5C
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 3
1
Deadlift (Barbell)
1 Set
AMRAP
85%
2
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
50%
50%
3
Good Morning
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
4
Cable Low Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Plank (Weighted)
1 Set
1 Set
-
-
Day 4
1
Military Press (Barbell)
1 Set
AMRAP
85%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
50%
50%
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
4
Chin-Up (Assisted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
5A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
5C
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-