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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
    May 27, 2025 04:42
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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