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Road to 3/4/5 Wheels

by James K.

Program Description

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.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 25, 2026 06:29
  • Last Edited
    Feb 25, 2026 08:36
Muscle Engagement
Front
Back
MuscleSet
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%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
RPE 9.5
2
Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Cable)
3
8 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5
Bicep Curl (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Dumbbell)
2
8 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7-8
4
Lateral Raise (Cable)
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8.5
2
Bench Press (Dumbbell)
2
8 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7-8
4
Lateral Raise (Cable)
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
RPE 9
2
Bench Press (Dumbbell)
2
8 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7-8
4
Lateral Raise (Cable)
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1 reps
RPE 10
2
Bench Press (Dumbbell)
2
8 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7-8
4
Lateral Raise (Cable)
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Bench Press (Dumbbell)
2
8 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7-8
4
Lateral Raise (Cable)
3
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Belt Squat
3
8 reps
RPE 8
4
Single-Leg Leg Curl
3
12 reps
RPE 7-8
5
Leg Extension
3
12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Belt Squat
3
8 reps
RPE 8
4
Single-Leg Leg Curl
3
12 reps
RPE 7-8
5
Leg Extension
3
12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Belt Squat
3
8 reps
RPE 8
4
Single-Leg Leg Curl
3
12 reps
RPE 7-8
5
Leg Extension
3
12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Belt Squat
3
8 reps
RPE 8
4
Single-Leg Leg Curl
3
12 reps
RPE 7-8
5
Leg Extension
3
12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Belt Squat
3
8 reps
RPE 7
4
Single-Leg Leg Curl
3
12 reps
RPE 7-8
5
Leg Extension
3
12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Seated Row (Cable)
3
8-12 reps
RPE 7-8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
5
Lying Rear Lateral Raise
3
10-12 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Seated Row (Cable)
3
8-12 reps
RPE 7-8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
5
Lying Rear Lateral Raise
3
10-12 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Seated Row (Cable)
3
8-12 reps
RPE 7-8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
5
Lying Rear Lateral Raise
3
10-12 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Seated Row (Cable)
3
8-12 reps
RPE 7-8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
5
Lying Rear Lateral Raise
3
10-12 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Seated Row (Cable)
3
8-12 reps
RPE 7-8
4
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 7
5
Lying Rear Lateral Raise
3
10-12 reps
RPE 7
6
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3-5 reps
RPE 6
2
Single-Leg Leg Curl
3
10-12 reps
RPE 7
3
Leg Extension
3
10-12 reps
RPE 7
4
Hip Adductor (Machine)
3
10-12 reps
RPE 7
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3-5 reps
RPE 6
2
Single-Leg Leg Curl
3
10-12 reps
RPE 7
3
Leg Extension
3
10-12 reps
RPE 7
4
Hip Adductor (Machine)
3
10-12 reps
RPE 7
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3-5 reps
RPE 6
2
Single-Leg Leg Curl
3
10-12 reps
RPE 7
3
Leg Extension
3
10-12 reps
RPE 7
4
Hip Adductor (Machine)
3
10-12 reps
RPE 7
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3-5 reps
RPE 6
2
Single-Leg Leg Curl
3
10-12 reps
RPE 7
3
Leg Extension
3
10-12 reps
RPE 7
4
Hip Adductor (Machine)
3
10-12 reps
RPE 7
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3-5 reps
RPE 6
2
Single-Leg Leg Curl
3
10-12 reps
RPE 7
3
Leg Extension
3
10-12 reps
RPE 7
4
Hip Adductor (Machine)
3
10-12 reps
RPE 7
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
3
Landmine Press
3
8-12 reps
RPE 6
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
3
Landmine Press
3
8-12 reps
RPE 6
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
3
Landmine Press
3
8-12 reps
RPE 6
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
3
Landmine Press
3
8-12 reps
RPE 6
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 6
3
Landmine Press
3
8-12 reps
RPE 6
4
Lateral Raise (Cable)
3
10-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8-9
Week 1
1 / 5 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
@8
@8
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
2
Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7-8
@7-8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7-8
@7-8
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@7
3
Belt Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
Single-Leg Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7-8
@7-8
@7-8
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7-8
@7-8
@7-8
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@6
2
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7-8
@7-8
@7-8
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7-8
@7-8
@7-8
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
5
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
6
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
Day 5
1
Squat (Paused)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@6
@6
@6
2
Single-Leg Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
3
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
4
Hip Adductor (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
Day 6
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@6
@6
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@6
@6
3
Landmine Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@6
@6
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8-9
@8-9
@8-9