Anthony’s 5/3/1

by Anthony E.

5 athletes joined

Program Description

With the 5/3/1 core but adding 2 bro days for total strength and size. These two bro days are meant to fill in any weak points. In this case I’m doing arms and forearms. This program uses rest pause on AMRAP sets. After finishing take 15 deep slow breaths and do more. Repeat 3 total times in. Each exercise after last AMRAP set preform loaded stretches on each muscle group. Do 30 breaths for squats.

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 12, 2024 06:09
Last Edited
Feb 09, 2025 05:56

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Triceps

14.6%

Chest

14.4%

Neck

11%

Lats

8.5%

Hamstrings

7.5%

Biceps

7.2%

Forearms

6.7%

Glutes

6.6%

Quadriceps

5.7%

Front Delts

4.7%

Upper Back

4.7%

Lower Back

3.8%

Abs

2.8%

Adductors

1.9%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Barbell)

5 reps

65%

75%

Bench Press (Barbell)

AMRAP

85%

Bent Over Row (Barbell)

5 reps

65%

75%

Bent Over Row (Barbell)

AMRAP

85%

Squat (Barbell)

5 reps

65%

75%

Squat (Barbell)

AMRAP

85%

Day 1

Bench Press (Barbell)

3 reps

70%

80%

Bench Press (Barbell)

AMRAP

90%

Bent Over Row (Barbell)

3 reps

70%

80%

Bent Over Row (Barbell)

AMRAP

90%

Squat (Barbell)

3 reps

70%

80%

Squat (Barbell)

AMRAP

90%

Day 1

Bench Press (Barbell)

5 reps

75%

85%

Bench Press (Barbell)

AMRAP

95%

Bent Over Row (Barbell)

5 reps

75%

85%

Bent Over Row (Barbell)

AMRAP

95%

Squat (Barbell)

5 reps

75%

85%

Squat (Barbell)

AMRAP

95%

Day 1

Bench Press (Barbell)

5 reps

40%

50%

Bench Press (Barbell)

AMRAP

60%

Bent Over Row (Barbell)

5 reps

40%

50%

Bent Over Row (Barbell)

AMRAP

60%

Squat (Barbell)

5 reps

40%

50%

Squat (Barbell)

AMRAP

60%

Day 2

Reverse Bicep Curl (EZ Bar)

AMRAP

RPE 10

Tricep Extension (Barbell)

AMRAP

RPE 10

Neck Curl

25 reps

RPE 8.5

Neck Extension

25 reps

RPE 8.5

JM Press

AMRAP

RPE 10

Reverse Wrist Curl (Barbell)

AMRAP

RPE 10

Day 2

Incline Bench Press (Barbell)

3 reps

70%

80%

Incline Bench Press (Barbell)

AMRAP

90%

Pullover (EZ Bar)

3 reps

70%

80%

Pullover (EZ Bar)

AMRAP

90%

Romanian Deadlift (Barbell)

3 reps

70%

80%

Romanian Deadlift (Barbell)

AMRAP

90%

Day 2

Reverse Bicep Curl (EZ Bar)

AMRAP

RPE 10

Tricep Extension (Barbell)

AMRAP

RPE 10

Neck Curl

25 reps

RPE 8.5

Neck Extension

25 reps

RPE 8.5

JM Press

AMRAP

RPE 10

Reverse Wrist Curl (Barbell)

AMRAP

RPE 10

Day 2

Reverse Bicep Curl (EZ Bar)

AMRAP

RPE 10

Tricep Extension (Barbell)

AMRAP

RPE 10

Neck Curl

25 reps

RPE 8.5

Neck Extension

25 reps

RPE 8.5

JM Press

AMRAP

RPE 10

Reverse Wrist Curl (Barbell)

AMRAP

RPE 10

Day 3

Incline Bench Press (Barbell)

5 reps

65%

75%

Incline Bench Press (Barbell)

AMRAP

85%

Pullover (EZ Bar)

5 reps

65%

75%

Pullover (EZ Bar)

AMRAP

85%

Romanian Deadlift (Barbell)

5 reps

65%

75%

Romanian Deadlift (Barbell)

AMRAP

85%

Day 3

Reverse Bicep Curl (EZ Bar)

AMRAP

RPE 9.5

Tricep Extension (Barbell)

AMRAP

RPE 9.5

Neck Curl

25 reps

RPE 7.5

Neck Extension

25 reps

RPE 7.5

Skull Crusher

AMRAP

RPE 9.5

Reverse Wrist Curl (Barbell)

AMRAP

RPE 9.5

Day 3

Incline Bench Press (Barbell)

5 reps

75%

85%

Incline Bench Press (Barbell)

AMRAP

95%

Pullover (EZ Bar)

5 reps

75%

85%

Pullover (EZ Bar)

AMRAP

95%

Romanian Deadlift (Barbell)

5 reps

75%

85%

Romanian Deadlift (Barbell)

AMRAP

95%

Day 3

Incline Bench Press (Barbell)

5 reps

40%

50%

Incline Bench Press (Barbell)

AMRAP

60%

Pullover (EZ Bar)

5 reps

40%

50%

Pullover (EZ Bar)

AMRAP

60%

Romanian Deadlift (Barbell)

5 reps

40%

50%

Romanian Deadlift (Barbell)

AMRAP

60%

Day 4

Reverse Bicep Curl (EZ Bar)

AMRAP

RPE 10

Tricep Extension (Barbell)

AMRAP

RPE 10

Neck Curl

25 reps

RPE 8.5

Neck Extension

25 reps

RPE 8.5

JM Press

AMRAP

RPE 10

Reverse Wrist Curl (Barbell)

AMRAP

RPE 10

Day 4

Reverse Bicep Curl (EZ Bar)

AMRAP

RPE 10

Tricep Extension (Barbell)

AMRAP

RPE 10

Neck Curl

25 reps

RPE 8.5

Neck Extension

25 reps

RPE 8.5

JM Press

AMRAP

RPE 10

Reverse Wrist Curl (Barbell)

AMRAP

RPE 10

Day 4

Reverse Bicep Curl (EZ Bar)

AMRAP

RPE 10

Tricep Extension (Barbell)

AMRAP

RPE 10

Neck Curl

25 reps

RPE 8.5

Neck Extension

25 reps

RPE 8.5

JM Press

AMRAP

RPE 10

Reverse Wrist Curl (Barbell)

AMRAP

RPE 10

Day 1

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

Bench Press (Barbell)

4 Sets

AMRAP

85%

Bent Over Row (Barbell)

1 Set

5 Reps

65%

75%

Bent Over Row (Barbell)

4 Sets

AMRAP

85%

Squat (Barbell)

1 Set

5 Reps

65%

75%

Squat (Barbell)

4 Sets

AMRAP

85%

Day 2

Reverse Bicep Curl (EZ Bar)

4 Sets

AMRAP

@10

Tricep Extension (Barbell)

4 Sets

AMRAP

@10

Neck Curl

4 Sets

25 Reps

@8.5

Neck Extension

4 Sets

25 Reps

@8.5

JM Press

3 Sets

AMRAP

@10

Reverse Wrist Curl (Barbell)

4 Sets

AMRAP

@10

Day 3

Incline Bench Press (Barbell)

1 Set

5 Reps

65%

75%

Incline Bench Press (Barbell)

4 Sets

AMRAP

85%

Pullover (EZ Bar)

1 Set

5 Reps

65%

75%

Pullover (EZ Bar)

4 Sets

AMRAP

85%

Romanian Deadlift (Barbell)

1 Set

5 Reps

65%

75%

Romanian Deadlift (Barbell)

4 Sets

AMRAP

85%

Day 4

Reverse Bicep Curl (EZ Bar)

4 Sets

AMRAP

@10

Tricep Extension (Barbell)

4 Sets

AMRAP

@10

Neck Curl

4 Sets

25 Reps

@8.5

Neck Extension

4 Sets

25 Reps

@8.5

JM Press

3 Sets

AMRAP

@10

Reverse Wrist Curl (Barbell)

4 Sets

AMRAP

@10