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5/3/1 BtM - Custom

by Quinn

Program Description

Custom 5/3/1 Building the Monolith Percentages are designed to go off of your actual 1RM, not a training max like the regular 5/3/1 programs. Accessories are lower in volume and adjusted to meet my own likes/needs.

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    7 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 26, 2025 03:59
  • Last Edited
    Jun 18, 2025 12:29

Summary

Unlock your strength potential with the 5/3/1 BtM - Custom program, a tailored 7-week journey designed for serious lifters. This 4-day-a-week regimen focuses on foundational lifts like squats, deadlifts, and overhead presses, complemented by targeted accessory work to enhance muscle growth and endurance. Each session is meticulously crafted to progressively challenge your limits, ensuring consistent gains in strength and performance. Get ready to elevate your training and achieve your personal best!
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
5 reps
5 reps
5 reps
63%
72%
81%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
63%
72%
81%
3
Overhead Press (Barbell)
1
AMRAP
63%
4A
Ring Dip
1
75 reps
-
4B
Chin-Up (Bodyweight)
1
50 reps
-
4C
Lateral Raise (Dumbbell)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
5 reps
5 reps
5 reps
59%
68%
76%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
59%
68%
76%
3
Overhead Press (Barbell)
1
AMRAP
59%
4A
Ring Dip
1
75 reps
-
4B
Chin-Up (Bodyweight)
1
50 reps
-
4C
Lateral Raise (Dumbbell)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
5 reps
5 reps
5 reps
68%
77%
85%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
68%
77%
85%
3
Overhead Press (Barbell)
1
AMRAP
68%
4A
Ring Dip
1
75 reps
-
4B
Chin-Up (Bodyweight)
1
50 reps
-
4C
Lateral Raise (Dumbbell)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
5 reps
5 reps
5 reps
66%
75%
84%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
66%
75%
84%
3
Overhead Press (Barbell)
1
AMRAP
66%
4A
Ring Dip
1
75 reps
-
4B
Chin-Up (Bodyweight)
1
50 reps
-
4C
Lateral Raise (Dumbbell)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
5 reps
5 reps
5 reps
62%
71%
79%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
62%
71%
79%
3
Overhead Press (Barbell)
1
AMRAP
62%
4A
Ring Dip
1
75 reps
-
4B
Chin-Up (Bodyweight)
1
50 reps
-
4C
Lateral Raise (Dumbbell)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
5 reps
5 reps
5 reps
71%
80%
87%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
71%
80%
88%
3
Overhead Press (Barbell)
1
AMRAP
71%
4A
Ring Dip
1
75 reps
-
4B
Chin-Up (Bodyweight)
1
50 reps
-
4C
Lateral Raise (Dumbbell)
1
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
45%
50%
55%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
45%
50%
55%
3A
Ring Dip
1
50 reps
-
3B
Chin-Up (Bodyweight)
1
30 reps
-
3C
Lateral Raise (Dumbbell)
1
24 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
63%
72%
81%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
63%
72%
81%
3A
Reverse Bicep Curl (EZ Bar)
1
50 reps
RPE 6
3B
GHD Sit Up
1
100 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
59%
68%
76%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
59%
68%
76%
3A
Reverse Bicep Curl (EZ Bar)
1
50 reps
RPE 6
3B
GHD Sit Up
1
100 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
68%
77%
85%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
68%
77%
85%
3A
Reverse Bicep Curl (EZ Bar)
1
50 reps
RPE 6
3B
GHD Sit Up
1
100 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
66%
75%
84%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
64%
73%
82%
3A
Reverse Bicep Curl (EZ Bar)
1
50 reps
RPE 6
3B
GHD Sit Up
1
100 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
62%
71%
79%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
60%
69%
77%
3A
Reverse Bicep Curl (EZ Bar)
1
50 reps
RPE 6
3B
GHD Sit Up
1
100 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
71%
80%
88%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
69%
78%
87%
3A
Reverse Bicep Curl (EZ Bar)
1
50 reps
RPE 6
3B
GHD Sit Up
1
100 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
45%
50%
55%
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
45%
50%
55%
3A
Reverse Bicep Curl (EZ Bar)
1
30 reps
RPE 6
3B
GHD Sit Up
1
60 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
63%
72%
81%
41%
2
Overhead Press (Barbell)
10
5 reps
63%
3A
Shrug (Barbell)
5
10 reps
RPE 6
3B
Pull-Up (Weighted)
5
5 reps
RPE 6
3C
Glute-Ham Raise
5
5 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
59%
68%
76%
50%
2
Overhead Press (Barbell)
10
5 reps
45%
3A
Shrug (Barbell)
5
10 reps
RPE 6
3B
Pull-Up (Weighted)
5
5 reps
RPE 6
3C
Glute-Ham Raise
5
5 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
68%
77%
85%
50%
2
Overhead Press (Barbell)
10
5 reps
68%
3A
Shrug (Barbell)
5
10 reps
RPE 6
3B
Pull-Up (Weighted)
5
5 reps
RPE 6
3C
Glute-Ham Raise
5
5 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
66%
75%
84%
47%
2
Overhead Press (Barbell)
12
5 reps
56%
3A
Shrug (Barbell)
5
10 reps
RPE 6
3B
Pull-Up (Weighted)
5
5 reps
RPE 6
3C
Glute-Ham Raise
5
5 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
62%
71%
79%
62%
2
Overhead Press (Barbell)
15
5 reps
62%
3A
Shrug (Barbell)
5
10 reps
RPE 6
3B
Pull-Up (Weighted)
5
5 reps
RPE 6
3C
Glute-Ham Raise
5
5 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
71%
80%
87%
66%
2
Overhead Press (Barbell)
12
5 reps
71%
3A
Shrug (Barbell)
5
10 reps
RPE 6
3B
Pull-Up (Weighted)
5
5 reps
RPE 6
3C
Glute-Ham Raise
5
5 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
45%
50%
55%
2
Overhead Press (Barbell)
5
5 reps
45%
3A
Shrug (Barbell)
3
10 reps
RPE 6
3B
Pull-Up (Weighted)
3
5 reps
RPE 6
3C
Glute-Ham Raise
3
5 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Slam Ball Clean
5
10 reps
-
1B
GHD Sit Up
5
15 reps
-
2
Depth Box Jump
5
5 reps
-
3A
Deficit Push Up
5
15 reps
-
3B
Bicep Curl (Dumbbell)
1
10 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Slam Ball Clean
5
10 reps
-
1B
GHD Sit Up
5
15 reps
-
2
Depth Box Jump
5
5 reps
-
3A
Deficit Push Up
5
15 reps
-
3B
Bicep Curl (Dumbbell)
1
10 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Slam Ball Clean
5
10 reps
-
1B
GHD Sit Up
5
15 reps
-
2
Depth Box Jump
5
5 reps
-
3A
Deficit Push Up
5
15 reps
-
3B
Bicep Curl (Dumbbell)
1
10 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Slam Ball Clean
5
10 reps
-
1B
GHD Sit Up
5
15 reps
-
2
Depth Box Jump
5
5 reps
-
3A
Deficit Push Up
5
15 reps
-
3B
Bicep Curl (Dumbbell)
1
10 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Slam Ball Clean
5
10 reps
-
1B
GHD Sit Up
5
15 reps
-
2
Depth Box Jump
5
5 reps
-
3A
Deficit Push Up
5
15 reps
-
3B
Bicep Curl (Dumbbell)
1
10 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Slam Ball Clean
5
10 reps
-
1B
GHD Sit Up
5
15 reps
-
2
Depth Box Jump
5
5 reps
-
3A
Deficit Push Up
5
15 reps
-
3B
Bicep Curl (Dumbbell)
1
10 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Slam Ball Clean
5
10 reps
-
1B
GHD Sit Up
5
15 reps
-
2
Depth Box Jump
5
5 reps
-
3A
Deficit Push Up
5
15 reps
-
3B
Bicep Curl (Dumbbell)
1
10 reps
RPE 5
Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
63%
72%
81%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
63%
72%
81%
3
Overhead Press (Barbell)
1 Set
AMRAP
63%
4A
Ring Dip
1 Set
75 Reps
-
4B
Chin-Up (Bodyweight)
1 Set
50 Reps
-
4C
Lateral Raise (Dumbbell)
1 Set
50 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
63%
72%
81%
2
Bench Press (Barbell)
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
63%
72%
81%
3A
Reverse Bicep Curl (EZ Bar)
1 Set
50 Reps
@6
3B
GHD Sit Up
1 Set
100 Reps
@6
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
20 Reps
63%
72%
81%
41%
2
Overhead Press (Barbell)
10 Sets
5 Reps
63%
3A
Shrug (Barbell)
5 Sets
10 Reps
@6
3B
Pull-Up (Weighted)
5 Sets
5 Reps
@6
3C
Glute-Ham Raise
5 Sets
5 Reps
@5
Day 4
1A
Slam Ball Clean
5 Sets
10 Reps
-
1B
GHD Sit Up
5 Sets
15 Reps
-
2
Depth Box Jump
5 Sets
5 Reps
-
3A
Deficit Push Up
5 Sets
15 Reps
-
3B
Bicep Curl (Dumbbell)
1 Set
10 Reps
@5