5/3/1 plus Bodybuilding
5/3/1 and Bodybuilding
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Face Pull | 4 | 10–20 reps | @6–8 |
| Superset | ||||
| 2A | Seated Military Press (smith Machine) | 1 | 5+ reps | 65% |
| 1 | 5+ reps | 75% | ||
| 1 | 5+ reps | 85% | ||
| 2B | Chin-Up (Bodyweight) | 5 | AMRAP | @8–10 |
| 3 | Standing Shoulder Press (Dumbbell) | 4 | 12 reps | @7–9 |
| Superset | ||||
| 4A | Lateral Raise (Dumbbell) | 4 | 12 reps | @7–9 |
| 4B | Rear Delt Fly (Dumbbell) | 4 | 12 reps | @7–9 |
| 5 | Bicep Curl (Barbell) | 4 | 12 reps | @7–9 |
| 6 | Preacher Curl Machine | 4 | 10 reps | @7–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Monster Walks (hip Circle) | 1 | 10 reps | @6–8 |
| 3 | 5 reps | @6–8 | ||
| 1B | Box Jump | 4 | 5 reps | @7–9 |
| Superset | ||||
| 2A | Deadlift (Barbell) | 1 | 5+ reps | 65% |
| 1 | 5+ reps | 75% | ||
| 1 | 5+ reps | 85% | ||
| 2B | Chin-Up (Bodyweight) | 5 | AMRAP | @6–8 |
| 3 | Good Morning | 4 | 10 reps | @7–9 |
| 4 | Barbell Row (smith Machine) | 4 | 12 reps | @7–9 |
| 5 | Underhand Lat Pulldown | 4 | 10 reps | @7–9 |
| 6 | Leg Raise (Captain's Chair) | 4 | AMRAP | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Rear Delt Fly (Machine) | 4 | 20 reps | @6–8 |
| Superset | ||||
| 2A | Bench Press (Barbell) | 1 | 5+ reps | 65% |
| 1 | 5+ reps | 75% | ||
| 1 | 5+ reps | 85% | ||
| 2B | Chin-Up (Bodyweight) | 5 | AMRAP | @8–10 |
| 3 | Dip (Weighted) | 4 | 10 reps | @7–9 |
| 4 | Incline Chest Fly (Dumbbell) | 4 | 12 reps | @7–9 |
| 5 | Tricep Pushdown (Cable) | 4 | 20 reps | @7–9 |
| 6 | French Press | 3 | 10 reps | @7–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Monster Walks (hip Circle) | 1 | 10 reps | @6–8 |
| 3 | 5 reps | @6–8 | ||
| 1B | Box Jump | 4 | 5 reps | @7–9 |
| Superset | ||||
| 2A | Squat (Barbell) | 1 | 5+ reps | 65% |
| 1 | 5+ reps | 75% | ||
| 1 | 5+ reps | 85% | ||
| 2B | Chin-Up (Bodyweight) | 5 | AMRAP | @6–8 |
| 3 | Leg Press | 5 | 15 reps | @7–9 |
| 4 | Leg Curl | 5 | 15 reps | @7–9 |
| 5 | Leg Extension | 4 | 12 reps | @7–9 |
| 6 | Leg Raise (Captain's Chair) | 4 | AMRAP | @9 |
Weeks 2–14 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 5/3/1 plus Bodybuilding is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 14 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
5/3/1 plus Bodybuilding is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 14 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5/3/1 plus Bodybuilding is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
