5/3/1 wendler

by hannah lancaster

1 athletes joined

Program Description

**5/3/1 Workout Program** Unlock your strength potential with the 5/3/1 program, a structured four-week plan designed for serious lifters. Train four days a week with a focus on major compound lifts like the squat, bench press, and deadlift, progressively increasing your weights to build muscle and strength. Each session combines high-intensity sets with accessory work to target all major muscle groups, ensuring balanced development. Get ready to push your limits and achieve your fitness goals!

Program Overview

Level
Novice
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
100 minutes
Created
Dec 17, 2025 01:53
Last Edited
Dec 17, 2025 02:17

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

16.5%

Glutes

16.5%

Hamstrings

16.5%

Chest

9.1%

Triceps

8.2%

Front Delts

Abs

6.6%

Adductors

4.9%

Biceps

4.9%

Lats

3.3%

Upper Back

3.3%

Lower Back

1.6%

Forearms

1.6%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

5-5 reps

5-10 reps

65%

75%

85%

Bulgarian Split Squat (Dumbbell)

7 reps

RPE 6

Sumo Deadlift (Barbell)

5 reps

50%

60%

70%

Day 1

Squat (Barbell)

3-3 reps

3-10 reps

70%

80%

90%

Bulgarian Split Squat (Dumbbell)

7 reps

RPE 6

Sumo Deadlift (Barbell)

3 reps

60%

70%

80%

Day 1

Squat (Barbell)

5-5 reps

3-3 reps

1-10 reps

75%

85%

95%

Bulgarian Split Squat (Dumbbell)

7 reps

RPE 6

Sumo Deadlift (Barbell)

5 reps

50%

60%

70%

Day 1

Squat (Barbell)

5+ reps

40%

50%

60%

Bulgarian Split Squat (Dumbbell)

7 reps

RPE 6

Sumo Deadlift (Barbell)

5 reps

50%

Day 2

Bench Press (Barbell)

5-5 reps

5-10 reps

65%

75%

85%

Tricep Pushdown (Cable)

7 reps

RPE 7

Pull-Up (Bodyweight)

7 reps

Day 2

Bench Press (Barbell)

3-3 reps

3-10 reps

70%

80%

90%

Tricep Pushdown (Cable)

7 reps

RPE 7

Pull-Up (Bodyweight)

7 reps

Day 2

Bench Press (Barbell)

5-5 reps

3-3 reps

1-10 reps

75%

85%

95%

Tricep Pushdown (Cable)

7 reps

RPE 7

Pull-Up (Bodyweight)

7 reps

Day 2

Bench Press (Barbell)

5+ reps

40%

50%

60%

Tricep Pushdown (Cable)

7 reps

RPE 7

Pull-Up (Bodyweight)

7 reps

Day 3

Sumo Deadlift (Barbell)

5 reps

65%

75%

85%

Squat (Barbell)

5 reps

50%

60%

70%

Romanian Deadlift (Barbell)

5 reps

RPE 8

Day 3

Sumo Deadlift (Barbell)

3 reps

300 reps

70%

80%

90%

Squat (Barbell)

3 reps

60%

70%

80%

Romanian Deadlift (Barbell)

5 reps

RPE 8

Day 3

Sumo Deadlift (Barbell)

5 reps

3 reps

100 reps

75%

85%

95%

Squat (Barbell)

5 reps

50%

60%

70%

Romanian Deadlift (Barbell)

5 reps

RPE 8

Day 3

Sumo Deadlift (Barbell)

5 reps

40%

50%

60%

Squat (Barbell)

5 reps

50%

Romanian Deadlift (Barbell)

5 reps

RPE 8

Day 4

Bench Press (Barbell)

5 reps

65%

75%

85%

Chest Fly (Dumbbell)

5 reps

RPE 8

Hammer Curl (Dumbbell)

5 reps

RPE 8

Day 4

Bench Press (Barbell)

3 reps

300 reps

70%

80%

90%

Chest Fly (Dumbbell)

5 reps

RPE 8

Hammer Curl (Dumbbell)

5 reps

RPE 8

Day 4

Bench Press (Barbell)

5 reps

65%

75%

85%

Chest Fly (Dumbbell)

5 reps

RPE 8

Hammer Curl (Dumbbell)

5 reps

RPE 8

Day 4

Bench Press (Barbell)

5 reps

40%

50%

60%

Chest Fly (Dumbbell)

5 reps

RPE 8

Hammer Curl (Dumbbell)

5 reps

RPE 8

Day 1

Squat (Barbell)

1 Set

5-5 Reps

5-10 Reps

65%

75%

85%

Bulgarian Split Squat (Dumbbell)

4 Sets

7 Reps

Sumo Deadlift (Barbell)

1 Set

5 Reps

50%

60%

70%

Day 2

Bench Press (Barbell)

1 Set

5-5 Reps

5-10 Reps

65%

75%

85%

Tricep Pushdown (Cable)

4 Sets

7 Reps

Pull-Up (Bodyweight)

4 Sets

7 Reps

Day 3

Sumo Deadlift (Barbell)

1 Set

5 Reps

65%

75%

85%

Squat (Barbell)

1 Set

5 Reps

50%

60%

70%

Romanian Deadlift (Barbell)

4 Sets

5 Reps

Day 4

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Chest Fly (Dumbbell)

4 Sets

1 Set

5 Reps

Hammer Curl (Dumbbell)

4 Sets

5 Reps