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BoostcampPNG

|5/3/1| :3

by Meow
3 athletes joined

Program Description

I am getting strongk

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 13, 2025 08:51
  • Last Edited
    Jul 08, 2025 08:23

Summary

Elevate your strength training with the |5/3/1| :3 program, a focused 7-week journey designed for dedicated lifters. Committing to four days a week, you'll tackle a blend of compound lifts and accessory work, honing in on key movements like the bench press, squat, and overhead press while building muscle across all major muscle groups. With progressive intensity and varied rep ranges, this program is crafted to push your limits and enhance your performance. Get ready to unlock your potential and achieve new personal bests!
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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
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Row (Cable)
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Extension (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Row (Cable)
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Extension (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1 reps
1 reps
1 reps
75%
85%
95%
2
Seated Row (Cable)
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Extension (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Row (Cable)
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Extension (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Row (Cable)
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Extension (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1 reps
1 reps
1 reps
75%
85%
95%
2
Seated Row (Cable)
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Extension (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Seated Row (Cable)
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Extension (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Pull-Up (Weighted)
5
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
60%
4
Bicep Curl (Barbell)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Pull-Up (Weighted)
5
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
60%
4
Bicep Curl (Barbell)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1 reps
1 reps
1 reps
75%
85%
95%
2
Pull-Up (Weighted)
5
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
60%
4
Bicep Curl (Barbell)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Pull-Up (Weighted)
5
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
60%
4
Bicep Curl (Barbell)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Pull-Up (Weighted)
5
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
60%
4
Bicep Curl (Barbell)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1 reps
1 reps
1 reps
75%
85%
95%
2
Pull-Up (Weighted)
5
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
60%
4
Bicep Curl (Barbell)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Pull-Up (Weighted)
5
10 reps
-
3
Romanian Deadlift (Barbell)
4
10 reps
60%
4
Bicep Curl (Barbell)
2
10-15 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Lat Pulldown
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
1 reps
1 reps
1 reps
75%
85%
95%
2
Lat Pulldown
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Lat Pulldown
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
1 reps
1 reps
1 reps
75%
85%
95%
2
Lat Pulldown
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lat Pulldown
5
10 reps
-
3
Incline Bench Press (Barbell)
5
10 reps
50%
4
Decline Sit Up (Weighted)
2
10-20 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Rear Delt Fly (Machine)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Row (Cable)
5
10 reps
-
3
Platz Squat
3
10 reps
60%
4
Hamstring Curl
2
10-20 reps
-
5
Preacher Curl (Barbell)
2
10-15 reps
-
6
Shrug (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Row (Cable)
5
10 reps
-
3
Platz Squat
3
10 reps
60%
4
Hamstring Curl
2
10-20 reps
-
5
Preacher Curl (Barbell)
2
10-15 reps
-
6
Shrug (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1 reps
1 reps
1 reps
75%
85%
95%
2
Seated Row (Cable)
5
10 reps
-
3
Platz Squat
3
10 reps
60%
4
Hamstring Curl
2
10-20 reps
-
5
Preacher Curl (Barbell)
2
10-15 reps
-
6
Shrug (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Row (Cable)
5
10 reps
-
3
Platz Squat
3
10 reps
60%
4
Hamstring Curl
2
10-20 reps
-
5
Preacher Curl (Barbell)
2
10-15 reps
-
6
Shrug (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Row (Cable)
5
10 reps
-
3
Platz Squat
3
10 reps
60%
4
Hamstring Curl
2
10-20 reps
-
5
Preacher Curl (Barbell)
2
10-15 reps
-
6
Shrug (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1 reps
1 reps
1 reps
75%
85%
95%
2
Seated Row (Cable)
5
10 reps
-
3
Platz Squat
3
10 reps
60%
4
Hamstring Curl
2
10-20 reps
-
5
Preacher Curl (Barbell)
2
10-15 reps
-
6
Shrug (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Seated Row (Cable)
5
10 reps
-
3
Platz Squat
3
10 reps
60%
4
Hamstring Curl
2
10-20 reps
-
5
Preacher Curl (Barbell)
2
10-15 reps
-
6
Shrug (Barbell)
2
10-15 reps
-
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Row (Cable)
5 Sets
10 Reps
-
3
Incline Bench Press (Barbell)
5 Sets
10 Reps
50%
4
Decline Sit Up (Weighted)
2 Sets
10-20 Reps
-
5
Tricep Extension (Cable)
2 Sets
10-15 Reps
-
6
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
-
Day 2
1
Squat (Barbell)
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Pull-Up (Weighted)
5 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
4 Sets
10 Reps
60%
4
Bicep Curl (Barbell)
2 Sets
10-15 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
Day 3
1
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Lat Pulldown
5 Sets
10 Reps
-
3
Incline Bench Press (Barbell)
5 Sets
10 Reps
50%
4
Decline Sit Up (Weighted)
2 Sets
10-20 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
-
6
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Row (Cable)
5 Sets
10 Reps
-
3
Platz Squat
3 Sets
10 Reps
60%
4
Hamstring Curl
2 Sets
10-20 Reps
-
5
Preacher Curl (Barbell)
2 Sets
10-15 Reps
-
6
Shrug (Barbell)
2 Sets
10-15 Reps
-