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5x3x1 Hybrid

by Jack W.

Program Description

The Purpose of this program is to increase strength gains as well as either introducing you to or aid in your pursuit of running. Running is a secondary in this program, if you wish not to run or to an alternate form of cardio, then substitute that within the program and use the day specified to work on said cardio. If you have any other questions or reasons to why this program is structured the way that it is, utilize 5/3/1 by Jim Wendler. This is just a program that has worked for me.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerlifting, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 02, 2026 02:36
  • Last Edited
    Jan 02, 2026 02:41
Muscle Engagement
Front
Back
MuscleSet
Glutes
16.2%
Hamstrings
15.1%
Quadriceps
14%
Abs
10%
Front Delts
9.3%
Chest
8.4%
Triceps
8.4%
Lower Back
5%
Adductors
3.1%
Other
2.5%
Upper Back
2.2%
Lats
2.2%
Middle Delts
1.7%
Biceps
1.1%
Rear Delts
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
12 reps
12 reps
10 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Deadlift (Paused)
5
10 reps
45%
3
Hip Thrust (Machine)
4
8 reps
-
4
Chest Supported Row (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
12 reps
12 reps
10 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Deadlift (Paused)
5
10 reps
45%
3
Hip Thrust (Machine)
4
8 reps
-
4
Chest Supported Row (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
12 reps
12 reps
10 reps
5 reps
3 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Deadlift (Paused)
5
10 reps
45%
3
Hip Thrust (Machine)
4
8 reps
-
4
Chest Supported Row (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
5 reps
40%
50%
60%
65%
2
Deadlift (Paused)
2
8 reps
40%
3
Hip Thrust (Machine)
2
8 reps
-
4
Chest Supported Row (Machine)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12 reps
12 reps
10 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Spoto Press
5
10 reps
45%
3
Bench Press (Close Grip)
4
10 reps
-
4
Lateral Raise (Dumbbell)
3
17 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12 reps
12 reps
10 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Spoto Press
5
10 reps
45%
3
Bench Press (Close Grip)
4
10 reps
-
4
Lateral Raise (Dumbbell)
3
17 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
12 reps
12 reps
10 reps
5 reps
3 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Spoto Press
5
10 reps
45%
3
Bench Press (Close Grip)
4
10 reps
-
4
Lateral Raise (Dumbbell)
3
17 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
5 reps
40%
50%
60%
65%
2
Spoto Press
3
8 reps
40%
3
Bench Press (Close Grip)
2
8 reps
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
12 reps
12 reps
10 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Squat (Paused)
5
10 reps
45%
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Plank
2
1
1 mins
1.5 mins
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
12 reps
12 reps
10 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Squat (Paused)
5
10 reps
45%
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Plank
2
1
1 mins
1.5 mins
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
12 reps
12 reps
10 reps
5 reps
3 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Squat (Paused)
5
10 reps
45%
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Plank
2
1
1 mins
1.5 mins
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
5 reps
40%
50%
60%
65%
2
Squat (Paused)
3
8 reps
40%
3
Romanian Deadlift (Barbell)
2
8 reps
-
4
Plank
2
1
1 mins
1.5 mins
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Deadlift (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
45%
45%
45%
45%
45%
3
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
Day 2
1
Run
1 Set
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Spoto Press
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
45%
45%
45%
45%
45%
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
17 Reps
17 Reps
17 Reps
-
-
-
Day 4
1
Run
1 Set
-
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
45%
45%
45%
45%
45%
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1.5 mins
-
-
-
Day 6
1
Run
1 Set
-
Day 7
1
Run
1 Set
-