logo
BoostcampPNG

5/3/1

by Michael J.

Program Description

**5/3/1 Workout Program** Unleash your strength potential with the 5/3/1 program, a four-week journey designed for serious lifters looking to build muscle and increase their max lifts. This program combines heavy compound movements like deadlifts, squats, and bench presses with accessory work to target all major muscle groups. Train four days a week, focusing on progressive overload to maximize your results. Whether you're a seasoned athlete or just starting, this structured approach will push your limits and help you achieve your fitness goals. Get ready to lift heavy and grow stronger!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 22, 2025 08:17
  • Last Edited
    Jul 22, 2025 10:38
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
5+ reps
85%
3
Hack Squat
3
8-12 reps
-
4
Hip Thrust (Machine)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
7
Kettlebell Swing
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
3+ reps
90%
3
Hack Squat
3
8-12 reps
-
4
Hip Thrust (Machine)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
7
Kettlebell Swing
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
1 reps
75%
85%
2
Deadlift (Barbell)
1
1+ reps
95%
3
Hack Squat
3
8-12 reps
-
4
Hip Thrust (Machine)
3
12-15 reps
-
5
Hip Abductor (Machine)
3
12-15 reps
-
6
Hip Adductor (Machine)
3
12-15 reps
-
7
Kettlebell Swing
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Hack Squat
2
8-12 reps
-
3
Hip Thrust (Machine)
2
12-15 reps
-
4
Hip Abductor (Machine)
2
12-15 reps
-
5
Hip Adductor (Machine)
2
12-15 reps
-
6
Kettlebell Swing
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
5+ reps
85%
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Chest Fly (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Hollow Hold
3
30 secs
-
8
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
3+ reps
90%
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Chest Fly (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Hollow Hold
3
30 secs
-
8
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1 reps
1 reps
75%
85%
2
Bench Press (Barbell)
1
1+ reps
95%
3
Bent Over Row (Barbell)
3
8-10 reps
-
4
Dip (Weighted)
3
8-12 reps
-
5
Chest Fly (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Hollow Hold
3
30 secs
-
8
Treadmill
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bent Over Row (Barbell)
2
8-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Cable)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
12-15 reps
-
6
Hollow Hold
2
30 secs
-
7
Treadmill
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
5+ reps
85%
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
3+ reps
90%
3
Romanian Deadlift (Barbell)
3
8-10 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
1 reps
75%
85%
2
Squat (Barbell)
1
1+ reps
95%
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Leg Curl
3
12-15 reps
-
6
Cable Crunch
3
12-15 reps
-
7
Stair Climber
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian Deadlift (Barbell)
2
8-10 reps
-
3
Leg Extension
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Cable Crunch
2
12-15 reps
-
6
Stair Climber
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Overhead Press (Barbell)
1
5+ reps
85%
3
Lat Pulldown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Face Away Cable Curl
3
12-15 reps
-
7
Oblique Twist Machine
3
12-15 reps
-
8
1km Row
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Overhead Press (Barbell)
1
3+ reps
90%
3
Lat Pulldown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Face Away Cable Curl
3
12-15 reps
-
7
Oblique Twist Machine
3
12-15 reps
-
8
1km Row
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1 reps
1 reps
75%
85%
2
Overhead Press (Barbell)
1
1+ reps
95%
3
Lat Pulldown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
6
Face Away Cable Curl
3
12-15 reps
-
7
Oblique Twist Machine
3
12-15 reps
-
8
1km Row
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lat Pulldown
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
2
12-15 reps
-
4
Rear Delt Fly (Dumbbell)
2
12-15 reps
-
5
Face Away Cable Curl
2
12-15 reps
-
6
Oblique Twist Machine
2
12-15 reps
-
7
1km Row
1
10 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)
1 Set
5+ Reps
85%
3
Hack Squat
3 Sets
8-12 Reps
-
4
Hip Thrust (Machine)
3 Sets
12-15 Reps
-
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
6
Hip Adductor (Machine)
3 Sets
12-15 Reps
-
7
Kettlebell Swing
1 Set
10 mins
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
5+ Reps
85%
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
-
4
Dip (Weighted)
3 Sets
8-12 Reps
-
5
Chest Fly (Cable)
3 Sets
12-15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
7
Hollow Hold
3 Sets
30 secs
-
8
Treadmill
1 Set
20 mins
-
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Overhead Press (Barbell)
1 Set
5+ Reps
85%
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-
6
Face Away Cable Curl
3 Sets
12-15 Reps
-
7
Oblique Twist Machine
3 Sets
12-15 Reps
-
8
1km Row
1 Set
10 mins
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
5+ Reps
85%
3
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
4
Leg Extension
3 Sets
12-15 Reps
-
5
Leg Curl
3 Sets
12-15 Reps
-
6
Cable Crunch
3 Sets
12-15 Reps
-
7
Stair Climber
1 Set
10 mins
-