logo
BoostcampPNG

King’s 5-3-1

by Brandon K.

Program Description

**King's 5-3-1** (input 90% 1RM, this program is designed using 1 Rep Training Max)is a dynamic 5-week training program designed for serious lifters looking to build strength and muscle mass. With 20 sessions packed into a comprehensive regimen, this program emphasizes powerlifting principles while incorporating bodybuilding techniques for balanced development. Each workout lasts approximately 90 minutes and targets major lifts like the bench press, squat, and deadlift, ensuring you maximize your gains. Suitable for intermediate to advanced athletes, this program requires access to a full gym and is structured to push your limits. Impliments multipke ideologies instilled by Jim Wendler including BBB, FSLS, and Joker Sets.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 24, 2026 05:57
  • Last Edited
    Mar 24, 2026 07:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Front Delts
10.6%
Abs
10.4%
Quadriceps
8.5%
Hamstrings
8.5%
Upper Back
7.9%
Glutes
7.5%
Biceps
7.1%
Middle Delts
7.1%
Lats
6.7%
Chest
4.7%
Rear Delts
3.6%
Adductors
1.9%
Lower Back
1.9%
Forearms
1.9%
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
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
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
55%
65%
75%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Barbell)
5
10 reps
RPE 7-10
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9-10
5
Pull-Up (Bodyweight)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
65%
3
Bent Over Row (Barbell)
5
10 reps
RPE 7-10
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9-10
5
Pull-Up (Bodyweight)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
4
8 reps
70%
3
Bent Over Row (Barbell)
5
10 reps
RPE 7-10
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9-10
5
Pull-Up (Bodyweight)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
1
3
1 reps
5 reps
100%
75%
3
Bent Over Row (Barbell)
5
10 reps
RPE 7-10
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 9-10
5
Pull-Up (Bodyweight)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
3
10 reps
50%
3
Bent Over Row (Barbell)
3
10 reps
RPE 7-10
4
Incline Bench Press (Dumbbell)
1
10 reps
RPE 9-10
5
Pull-Up (Bodyweight)
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
55%
65%
75%
2
Squat (Barbell)
5
10 reps
50%
3
Leg Extension
2
10 reps
RPE 9-10
4
Hanging Leg Raise
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
65%
3
Leg Extension
2
10 reps
RPE 9-10
4
Hanging Leg Raise
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
4
8 reps
70%
3
Leg Extension
2
10 reps
RPE 9-10
4
Hanging Leg Raise
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
1
3
1 reps
5 reps
100%
75%
3
Leg Extension
2
10 reps
RPE 9-10
4
Hanging Leg Raise
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Squat (Barbell)
3
10 reps
50%
3
Leg Extension
1
10 reps
RPE 9-10
4
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
55%
65%
75%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Seated Overhead Press (Dumbbell)
2
10 reps
RPE 9-10
4
Lat Pulldown
5
10 reps
RPE 7-10
5
Seated Row (Cable)
2
10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
10 reps
65%
3
Seated Overhead Press (Dumbbell)
2
10 reps
RPE 9-10
4
Lat Pulldown
5
10 reps
RPE 7-10
5
Seated Row (Cable)
2
10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
4
8 reps
70%
3
Seated Overhead Press (Dumbbell)
2
10 reps
RPE 9-10
4
Lat Pulldown
5
10 reps
RPE 7-10
5
Seated Row (Cable)
2
10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
1
3
1 reps
5 reps
100%
75%
3
Seated Overhead Press (Dumbbell)
2
10 reps
RPE 9-10
4
Lat Pulldown
5
10 reps
RPE 7-10
5
Seated Row (Cable)
2
10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Overhead Press (Barbell)
3
10 reps
50%
3
Seated Overhead Press (Dumbbell)
1
10 reps
RPE 9-10
4
Lat Pulldown
3
10 reps
RPE 7-10
5
Seated Row (Cable)
1
10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
55%
65%
75%
2
Deadlift (Barbell)
5
10 reps
50%
3
Decline Sit Up (Bodyweight)
5
15 reps
-
4
Seated Hamstring Curl
2
10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
10 reps
65%
3
Decline Sit Up (Bodyweight)
5
15 reps
-
4
Seated Hamstring Curl
2
10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
4
8 reps
70%
3
Decline Sit Up (Bodyweight)
5
15 reps
-
4
Seated Hamstring Curl
2
10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
1
3
1 reps
5 reps
100%
75%
3
Decline Sit Up (Bodyweight)
5
15 reps
-
4
Seated Hamstring Curl
2
10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift (Barbell)
3
10 reps
50%
3
Decline Sit Up (Bodyweight)
3
15 reps
-
4
Seated Hamstring Curl
1
10 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
10-12 reps
8-10 reps
RPE 9-10
RPE 9-10
2
Bicep Curl (Barbell)
2
2
8-10 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Lateral Raise (Dumbbell)
2
3
10-12 reps
8-10 reps
RPE 9-10
RPE 9-10
4
Single Arm Rear Delt Fly (Cable)
2
3
10-12 reps
8-10 reps
RPE 9-10
RPE 9-10
5
Tricep Rope Push Down (Cable)
2
3
10-12 reps
8-10 reps
RPE 9-10
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
10-12 reps
8-10 reps
RPE 9-10
RPE 9-10
2
Bicep Curl (Barbell)
2
2
8-10 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Lateral Raise (Dumbbell)
2
3
10-12 reps
8-10 reps
RPE 9-10
RPE 9-10
4
Single Arm Rear Delt Fly (Cable)
2
3
10-12 reps
8-10 reps
RPE 9-10
RPE 9-10
5
Tricep Rope Push Down (Cable)
2
3
10-12 reps
8-10 reps
RPE 9-10
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
10-12 reps
8-10 reps
RPE 9-10
RPE 9-10
2
Bicep Curl (Barbell)
2
2
8-10 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Lateral Raise (Dumbbell)
2
3
10-12 reps
8-10 reps
RPE 9-10
RPE 9-10
4
Single Arm Rear Delt Fly (Cable)
2
3
10-12 reps
8-10 reps
RPE 9-10
RPE 9-10
5
Tricep Rope Push Down (Cable)
2
3
10-12 reps
8-10 reps
RPE 9-10
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
10-12 reps
8-10 reps
RPE 9-10
RPE 9-10
2
Bicep Curl (Barbell)
2
2
8-10 reps
6-8 reps
RPE 9-10
RPE 9-10
3
Lateral Raise (Dumbbell)
2
3
10-12 reps
8-10 reps
RPE 9-10
RPE 9-10
4
Single Arm Rear Delt Fly (Cable)
2
3
10-12 reps
8-10 reps
RPE 9-10
RPE 9-10
5
Tricep Rope Push Down (Cable)
2
3
10-12 reps
8-10 reps
RPE 9-10
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9-10
2
Bicep Curl (Barbell)
2
8-10 reps
RPE 9-10
3
Lateral Raise (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 9-10
RPE 9-10
4
Single Arm Rear Delt Fly (Cable)
2
1
10-12 reps
8-10 reps
RPE 9-10
RPE 9-10
5
Tricep Rope Push Down (Cable)
2
1
10-12 reps
8-10 reps
RPE 9-10
RPE 9-10
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
55%
65%
75%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Bent Over Row (Barbell)
5 Sets
10 Reps
@7-10
4
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@9-10
5
Pull-Up (Bodyweight)
2 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
55%
65%
75%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Leg Extension
2 Sets
10 Reps
@9-10
4
Hanging Leg Raise
5 Sets
15 Reps
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
55%
65%
75%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Seated Overhead Press (Dumbbell)
2 Sets
10 Reps
@9-10
4
Lat Pulldown
5 Sets
10 Reps
@7-10
5
Seated Row (Cable)
2 Sets
10 Reps
@9-10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
55%
65%
75%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Decline Sit Up (Bodyweight)
5 Sets
15 Reps
-
4
Seated Hamstring Curl
2 Sets
10 Reps
@9-10
Day 5
1
Bicep Curl (Dumbbell)
2 Sets
2 Sets
10-12 Reps
8-10 Reps
@9-10
@9-10
2
Bicep Curl (Barbell)
2 Sets
2 Sets
8-10 Reps
6-8 Reps
@9-10
@9-10
3
Lateral Raise (Dumbbell)
2 Sets
3 Sets
10-12 Reps
8-10 Reps
@9-10
@9-10
4
Single Arm Rear Delt Fly (Cable)
2 Sets
3 Sets
10-12 Reps
8-10 Reps
@9-10
@9-10
5
Tricep Rope Push Down (Cable)
2 Sets
3 Sets
10-12 Reps
8-10 Reps
@9-10
@9-10