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5/3/1

by Ethan B.

Program Description

Unleash your strength with the 5/3/1 program, a focused 4-week training regimen designed to enhance your powerlifting skills. Comprising 16 sessions, this program emphasizes progressive overload through compound lifts like the squat, deadlift, and bench press, ensuring you build muscle and strength effectively. Each week, you'll tackle specific rep schemes that challenge your limits, promoting both growth and endurance. Get ready to elevate your lifting game and achieve your personal best!

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 27, 2025 09:33
  • Last Edited
    Jul 10, 2025 01:20

Summary

Unlock your strength potential with the 5/3/1 program, designed for serious lifters ready to push their limits over a focused 4-week journey. This four-day-a-week regimen emphasizes compound lifts like the bench press, squat, and deadlift, ensuring you build raw power and muscle across all major muscle groups. Each workout is strategically structured to progressively challenge your strength, making it perfect for those looking to break through plateaus and achieve their lifting goals. Equip yourself with a full gym and get ready to elevate your training!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
78%
2
Squat (Barbell)
4
5 reps
78%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
4
Bench Press (Close Grip)
2
6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
5 reps
5 reps
78%
85%
2
Squat (Barbell)
2
1
1
5 reps
5 reps
5 reps
78%
85%
82%
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
4
Bench Press (Close Grip)
2
6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
3 reps
3 reps
85%
90%
-
2
Squat (Barbell)
2
1
1
3 reps
3 reps
85%
90%
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
4
Bench Press (Close Grip)
2
6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
3 reps
3 reps
88%
80%
-
2
Squat (Barbell)
1
2
1
3 reps
3 reps
88%
80%
-
3
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 8
4
Bench Press (Close Grip)
2
6 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
5 reps
78%
70%
2
Chest Supported Row (Machine)
3
6 reps
RPE 10
3
Lat Pulldown
3
6 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8 reps
RPE 10
5
Bicep Curl (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5 reps
5 reps
78%
85%
2
Chest Supported Row (Machine)
3
6 reps
RPE 10
3
Lat Pulldown
3
6 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8 reps
RPE 10
5
Bicep Curl (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
3 reps
85%
75%
2
Chest Supported Row (Machine)
3
6 reps
RPE 10
3
Lat Pulldown
3
6 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8 reps
RPE 10
5
Bicep Curl (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
3 reps
85%
75%
2
Chest Supported Row (Machine)
3
6 reps
RPE 10
3
Lat Pulldown
3
6 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8 reps
RPE 10
5
Bicep Curl (Cable)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Larsen Press (Barbell)
4
6 reps
RPE 9
3
Leg Press
3
8 reps
RPE 8
4
Leg Extension
2
6 reps
RPE 10
5
Lying Leg Curl
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3 reps
3 reps
85%
90%
2
Larsen Press (Barbell)
4
6 reps
RPE 9
3
Leg Press
3
8 reps
RPE 8
4
Leg Extension
2
6 reps
RPE 10
5
Lying Leg Curl
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
1 reps
1 reps
5 reps
80%
90%
94%
75%
2
Larsen Press (Barbell)
4
6 reps
RPE 9
3
Leg Press
3
8 reps
RPE 8
4
Leg Extension
2
6 reps
RPE 10
5
Lying Leg Curl
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
100%
-
2
Larsen Press (Barbell)
4
-
3
Leg Press
3
8 reps
RPE 8
4
Leg Extension
2
6 reps
RPE 10
5
Lying Leg Curl
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
85%
80%
70%
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Chest Supported Row (Machine)
2
6 reps
RPE 10
5
Bicep Curl (Cable)
2
8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
3 reps
85%
90%
2
Deadlift (Barbell)
2
1
1
3 reps
3 reps
80%
90%
-
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Chest Supported Row (Machine)
2
6 reps
RPE 10
5
Bicep Curl (Cable)
2
8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
3 reps
1 reps
1 reps
5 reps
88%
92%
96%
75%
2
Deadlift (Barbell)
1
1
1
2
3 reps
1 reps
1 reps
5 reps
80%
90%
94%
75%
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Chest Supported Row (Machine)
2
6 reps
RPE 10
5
Bicep Curl (Cable)
2
8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
100%
-
2
Deadlift (Barbell)
1
4
1 reps
100%
-
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Chest Supported Row (Machine)
2
6 reps
RPE 10
5
Bicep Curl (Cable)
2
8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
78%
2
Squat (Barbell)
4 Sets
5 Reps
78%
3
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
@8
4
Bench Press (Close Grip)
2 Sets
6 Reps
@9
5
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@10
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
78%
70%
2
Chest Supported Row (Machine)
3 Sets
6 Reps
@10
3
Lat Pulldown
3 Sets
6 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
8 Reps
@10
5
Bicep Curl (Cable)
2 Sets
8 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
3 Reps
85%
2
Larsen Press (Barbell)
4 Sets
6 Reps
@9
3
Leg Press
3 Sets
8 Reps
@8
4
Leg Extension
2 Sets
6 Reps
@10
5
Lying Leg Curl
2 Sets
6 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
3 Reps
85%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
85%
80%
70%
3
Pec Deck (Machine)
2 Sets
6 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
6 Reps
@10
5
Bicep Curl (Cable)
2 Sets
8 Reps
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10