logo
BoostcampPNG
BB 5/3/1
by Marco
1 athletes joined
Program Description
Bodybuilding 5/3/1 Train with intensity on accecories recommended to run on bulk or maintenance added a arm day into the regular 5/3/1 split
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
70 minutes
Created
Jun 04, 2024 07:57
Last Edited
Jun 22, 2024 04:38
down_app
Week 1
1 / 3 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
4
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
5
Seated Row (Cable)
3 Sets
8-12 Reps
6
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
7
Preacher Curl
3 Sets
8-12 Reps
8
Hammer Curl
3 Sets
6-12 Reps
9
Wrist Curls
4 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Hack Squat
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Seated Calf Raise
4 Sets
8-12 Reps
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Overhead Press (Barbell)
1 Set
AMRAP
85%
3
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
4
Pec Deck (Machine)
3 Sets
8-12 Reps
5
Reverse Pec Deck
4 Sets
8-12 Reps
6
Lu Raise
4 Sets
10-20 Reps
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
2
Preacher Curl
4 Sets
8-12 Reps
3
Hammer Curl
3 Sets
8-12 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Wrist Curls
4 Sets
10-20 Reps
7
Ab Wheel
3 Sets
AMRAP
8
Cable Crunch
4 Sets
8-12 Reps
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
3 Reps
3 Reps
75%
85%
2
Deadlift (Barbell)
1 Set
AMRAP
90%
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
4
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
5
Seated Row (Cable)
3 Sets
8-12 Reps
6
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
7
Preacher Curl
3 Sets
8-12 Reps
8
Hammer Curl
3 Sets
6-12 Reps
9
Wrist Curls
4 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
75%
85%
2
Bench Press (Barbell)
1 Set
AMRAP
90%
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
75%
85%
2
Squat (Barbell)
1 Set
AMRAP
90%
3
Hack Squat
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Seated Calf Raise
4 Sets
8-12 Reps
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
2
Preacher Curl
4 Sets
8-12 Reps
3
Hammer Curl
3 Sets
8-12 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Wrist Curls
4 Sets
10-20 Reps
7
Ab Wheel
3 Sets
AMRAP
8
Cable Crunch
4 Sets
8-12 Reps
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
75%
85%
2
Overhead Press (Barbell)
1 Set
AMRAP
90%
3
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
4
Pec Deck (Machine)
3 Sets
8-12 Reps
5
Reverse Pec Deck
4 Sets
8-12 Reps
6
Lu Raise
4 Sets
10-20 Reps
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
3 Reps
3 Reps
75%
85%
2
Deadlift (Barbell)
1 Set
AMRAP
95%
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
4
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
5
Seated Row (Cable)
3 Sets
8-12 Reps
6
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
7
Preacher Curl
3 Sets
8-12 Reps
8
Hammer Curl
3 Sets
6-12 Reps
9
Wrist Curls
4 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
75%
85%
2
Bench Press (Barbell)
1 Set
AMRAP
95%
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
75%
85%
2
Squat (Barbell)
1 Set
AMRAP
95%
3
Hack Squat
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Seated Calf Raise
4 Sets
8-12 Reps
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
2
Preacher Curl
4 Sets
8-12 Reps
3
Hammer Curl
3 Sets
8-12 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Wrist Curls
4 Sets
10-20 Reps
7
Ab Wheel
3 Sets
AMRAP
8
Cable Crunch
4 Sets
8-12 Reps
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
75%
85%
2
Overhead Press (Barbell)
1 Set
AMRAP
95%
3
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
4
Pec Deck (Machine)
3 Sets
8-12 Reps
5
Reverse Pec Deck
4 Sets
8-12 Reps
6
Lu Raise
4 Sets
10-20 Reps