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5/3/1 X Smolov

by Gav H.
5 athletes joined
5.0
(1 rating)

Program Description

By using smolov for bench progression and 5/3/1 for the lower body this program aims to get you jacked and break weight plateaus.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 21, 2024 10:35
  • Last Edited
    May 10, 2025 04:23
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
75%
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
2
12 reps
RPE 7.5
4
Pull-Up (Weighted)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
80%
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
2
12 reps
RPE 7.5
4
Pull-Up (Weighted)
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
85%
2
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7.5
3
Bicep Curl (Dumbbell)
2
12 reps
RPE 7.5
4
Pull-Up (Weighted)
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Squat (Barbell)
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Seated Calf Raise
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Squat (Barbell)
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Seated Calf Raise
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
3
10 reps
RPE 8
3
Leg Extension
2
12 reps
RPE 8
4
Seated Calf Raise
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
80%
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Leg Raise (Captain's Chair)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
85%
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
90%
2
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Lateral Raise (Cable)
3
12 reps
RPE 8
4
Bent Over Row (Barbell)
2
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Hamstring Curl
2
12 reps
RPE 8
4
Back Extension
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Hamstring Curl
2
12 reps
RPE 8
4
Back Extension
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Hamstring Curl
2
12 reps
RPE 8
4
Back Extension
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
85%
2
Tricep Extension (Cable)
3
12 reps
RPE 8
3
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
90%
2
Tricep Extension (Cable)
3
12 reps
RPE 8
3
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6 reps
95%
2
Tricep Extension (Cable)
3
12 reps
RPE 8
3
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
Week 1
1 / 3 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
65%
75%
85%
2
Squat (Barbell)
3 Sets
10 Reps
@8
3
Leg Extension
2 Sets
12 Reps
@8
4
Seated Calf Raise
2 Sets
12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
65%
75%
85%
2
Deadlift (Barbell)
3 Sets
12 Reps
@8
3
Hamstring Curl
2 Sets
12 Reps
@8
4
Back Extension
2 Sets
12 Reps
@8
Day 1
1
Bench Press (Barbell)
5 Sets
6 Reps
75%
2
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@7.5
3
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@7.5
4
Pull-Up (Weighted)
2 Sets
8 Reps
@9.5
Day 5
1
Bench Press (Barbell)
5 Sets
6 Reps
85%
2
Tricep Extension (Cable)
3 Sets
12 Reps
@8
3
Preacher Curl (EZ Bar)
3 Sets
12 Reps
@8
4
Lat Pulldown
2 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
5 Sets
6 Reps
80%
2
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
3
Lateral Raise (Cable)
3 Sets
12 Reps
@8
4
Leg Raise (Captain's Chair)
2 Sets
12 Reps
@7
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Conor G.Age 17, Man
25 days ago
1 year of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Freaky bench gains put on about 15 lbs on my bench in a month Switched my lower days with my own but if you want a big bench this is the program.