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Road to 3/4/5 Wheels
IntermediateFree

Road to 3/4/5 Wheels

The Iron Milestone: Three Plates, Four Plates, Five.

James K.
James K.· Feb 2026
Free on iOS & Android

Overview

Length
5 weeks
Days / week
6 days
Level
Intermediate
Goal
Muscle, Strength
Equipment
Garage Gym
Session length
70 min
This powerbuilding program transitions the existing high-volume PPL structure into a strength-focused "Road to 315/405/495" protocol designed to maximize your Big 3 lifts. By shifting your primary movements — Bench Press, Squat, and Deadlift — into lower-rep, higher-intensity ranges (3x3 to 5x5) while maintaining strategic hypertrophy accessories, the plan targets significant milestones: a 315 lb bench, a 405 lb squat, and a 495 lb deadlift. The schedule utilizes a 4-week intensifying block followed by a week 5 deload to manage central nervous system fatigue, ensuring you build the necessary neural drive and muscle density to move "plate-heavy" loads safely and consistently.

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on gaining both size and strength
Athletes who can train 6 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Triceps
12.2%
Front Delts
10.8%
Quadriceps
10%
Hamstrings
10%
Upper Back
8%
Biceps
8%
Chest
7.9%
Glutes
7.9%
Lats
7.2%
Middle Delts
4.3%
Rear Delts
2.9%
Adductors
2.9%
Abs
2.8%
Forearms
2.2%
Abductors
1.4%
Lower Back
1.4%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Deadlift (Barbell)13 reps@8
13 reps@8
13 reps@8
2Lat Pulldown18 reps@7
18 reps@7
18 reps@7
3Seated Row (Cable)18 reps@7
18 reps@7
18 reps@7
4Hammer Curl (Dumbbell)112 reps@8
112 reps@8
112 reps@8
5Bicep Curl (Cable)112 reps@8
112 reps@8
112 reps@8
#ExerciseSetsRepsLoad
1Bench Press (Barbell)15 reps@8
15 reps@8
15 reps@8
15 reps@8
2Bench Press (Dumbbell)18 reps@7–8
18 reps@7–8
3Incline Bench Press (Dumbbell)18 reps@7–8
18 reps@7–8
4Lateral Raise (Cable)112 reps@7
112 reps@7
112 reps@7
5Tricep Pushdown (Cable)112 reps@7
112 reps@7
112 reps@7
#ExerciseSetsRepsLoad
1Squat (Barbell)15 reps@8
15 reps@8
15 reps@8
2Romanian Deadlift (Barbell)18 reps@7
18 reps@7
18 reps@7
3Belt Squat18 reps@8
18 reps@8
18 reps@8
4Single-Leg Leg Curl112 reps@7–8
112 reps@7–8
112 reps@7–8
5Leg Extension112 reps@7–8
112 reps@7–8
112 reps@7–8
#ExerciseSetsRepsLoad
1Bench Press (Barbell)18 reps@6
18 reps@6
18 reps@6
2Lat Pulldown18–12 reps@7–8
18–12 reps@7–8
18–12 reps@7–8
3Seated Row (Cable)18–12 reps@7–8
18–12 reps@7–8
18–12 reps@7–8
4Chest Supported Row (Dumbbell)18–10 reps@7
18–10 reps@7
18–10 reps@7
5Lying Rear Lateral Raise110–12 reps@7
110–12 reps@7
110–12 reps@7
6Preacher Curl (Dumbbell)110–12 reps@7
110–12 reps@7
110–12 reps@7
#ExerciseSetsRepsLoad
1Squat (Paused)13–5 reps@6
13–5 reps@6
13–5 reps@6
2Single-Leg Leg Curl110–12 reps@7
110–12 reps@7
110–12 reps@7
3Leg Extension110–12 reps@7
110–12 reps@7
110–12 reps@7
4Hip Adductor (Machine)110–12 reps@7
110–12 reps@7
110–12 reps@7
5Hip Abductor (Machine)110–12 reps@7
110–12 reps@7
110–12 reps@7
#ExerciseSetsRepsLoad
1Bench Press (Paused)15 reps@6
15 reps@6
15 reps@6
2Seated Shoulder Press (Dumbbell)18–12 reps@6
18–12 reps@6
18–12 reps@6
3Landmine Press18–12 reps@6
18–12 reps@6
18–12 reps@6
4Lateral Raise (Cable)110–12 reps@7
110–12 reps@7
110–12 reps@7
5Tricep Pushdown (Cable)110–12 reps@8–9
110–12 reps@8–9
110–12 reps@8–9

Weeks 2–5 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Road to 3/4/5 Wheels is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Road to 3/4/5 Wheels is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Road to 3/4/5 Wheels is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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