logo
BoostcampPNG

BB 5/3/1

by Marco
3 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 18, 2025 11:11

Summary

Unlock your strength potential with the BB 5/3/1 program, a focused 3-week training plan designed for serious lifters. With five days of intense workouts each week, you'll tackle foundational lifts like the deadlift and bench press, pushing your limits through a structured progression of reps and intensity. This program not only builds raw power but also enhances muscle endurance and stability, ensuring you hit your goals effectively. Get ready to elevate your training and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Biceps
11.6%
Front Delts
9.1%
Chest
8.8%
Upper Back
7.5%
Middle Delts
7.4%
Quadriceps
6.8%
Rear Delts
5.9%
Forearms
5.8%
Abs
5.6%
Lats
5%
Hamstrings
4.6%
Glutes
3.9%
Calves
2.4%
Lower Back
1.4%
Adductors
0.7%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Rear Delt Fly (Machine)
3
8-12 reps
-
7
Preacher Curl
3
8-12 reps
-
8
Hammer Curl
3
6-12 reps
-
9
Wrist Curls
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Rear Delt Fly (Machine)
3
8-12 reps
-
7
Preacher Curl
3
8-12 reps
-
8
Hammer Curl
3
6-12 reps
-
9
Wrist Curls
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Rear Delt Fly (Machine)
3
8-12 reps
-
7
Preacher Curl
3
8-12 reps
-
8
Hammer Curl
3
6-12 reps
-
9
Wrist Curls
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
90%
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Incline Bench Press (Dumbbell)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Reverse Pec Deck
4
8-12 reps
-
6
Lu Raise
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3 reps
3 reps
75%
85%
2
Overhead Press (Barbell)
1
AMRAP
90%
3
Incline Bench Press (Dumbbell)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Reverse Pec Deck
4
8-12 reps
-
6
Lu Raise
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3 reps
3 reps
75%
85%
2
Overhead Press (Barbell)
1
AMRAP
95%
3
Incline Bench Press (Dumbbell)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Reverse Pec Deck
4
8-12 reps
-
6
Lu Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
-
2
Preacher Curl
4
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Wrist Curls
4
10-20 reps
-
7
Ab Wheel
3
AMRAP
-
8
Cable Crunch
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
-
2
Preacher Curl
4
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Wrist Curls
4
10-20 reps
-
7
Ab Wheel
3
AMRAP
-
8
Cable Crunch
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
-
2
Preacher Curl
4
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Wrist Curls
4
10-20 reps
-
7
Ab Wheel
3
AMRAP
-
8
Cable Crunch
4
8-12 reps
-
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
-