5/3/1 for Hardgainers (SBD variation)
Wendler 5/3/1 rebuilt for lifters who want to squat, bench, and deadlift every day.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 2 | Squat (Barbell) | 1 | 5+ reps | 85% |
| 3 | Squat (Barbell) | 1 | 20 reps | 65% |
| 4 | Bench Press (Barbell) | 3 | 5 reps | 70% |
| 5 | Deficit Deadlift (Barbell) | 3 | 5 reps | 65% |
| 6 | Dip (Weighted) | 1 | 50–100 reps | @8 |
| 7 | Wide Grip Lat Pulldown | 1 | 50–100 reps | @8 |
| 8 | Kettlebell Swing | 1 | 50–100 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 5 | 5 reps | 85% | ||
| 2 | Tempo Squat (Barbell) | 3 | 5 reps | 65% |
| 3 | Sumo Deadlift (Barbell) | 3 | 5 reps | 65% |
| 4 | Incline Bench Press (Dumbbell) | 1 | 50–100 reps | @8 |
| 5 | Hammer Curl (Dumbbell) | 1 | 50–100 reps | @8 |
| 6 | Hanging Knee Raise | 1 | 50–100 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 2 | Deadlift (Barbell) | 1 | 5+ reps | 85% |
| 3 | Deadlift (Barbell) | 5 | 5 reps | 65% |
| 4 | Squat (Paused) | 3 | 5 reps | 70% |
| 5 | Bench Press (Close Grip) | 3 | 5 reps | 70% |
| 6 | Good Morning | 1 | 50–100 reps | @8 |
| 7 | Seated Row (Machine) | 1 | 50–100 reps | @8 |
| 8 | Plank | 1 | 1–3 min | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 2 | Overhead Press (Barbell) | 10 | 5 reps | 65% |
| 3 | Bench Press (Barbell) | 8 | 3 reps | 70% |
| 4 | Front Squat (Barbell) | 3 | 5 reps | 65% |
| 5 | Stiff Leg Deadlift | 3 | 5 reps | 60% |
| 6 | Dip (Weighted) | 1 | 50–100 reps | @8 |
| 7 | Pull-Up (Weighted) | 4 | AMRAP | @8 |
| 8 | Kettlebell Swing | 1 | 50–100 reps | @8 |
Weeks 2–13 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, 5/3/1 for Hardgainers (SBD variation) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 13 weeks are fully unlocked.
This program is built around a full 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 180 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 for Hardgainers (SBD variation) 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 13 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 for Hardgainers (SBD variation) 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
