Bryson’s 5/3/1 3-Day Linebacker Focus

by Wyatt J.

1 athletes joined

Program Description

Get ready to elevate your game with Bryson’s 5/3/1 3-Day Linebacker Focus program! Over the course of 4 weeks, you'll engage in 12 dynamic workouts designed to build strength, enhance athleticism, and sculpt muscle. Each session, lasting around 60 minutes, incorporates a mix of foundational lifts like squats and deadlifts, alongside explosive movements to optimize your performance on the field. Perfect for those with access to a garage gym, this program will help you develop the power and resilience needed to dominate your competition.

Program Overview

Level
Intermediate
Goal
Athletics, Strength, Muscle
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 28, 2026 09:16
Last Edited
Mar 29, 2026 05:52

Muscle Engagement

Front

Back

MuscleSet

Hamstrings

15.5%

Quadriceps

12.9%

Glutes

12.9%

Abs

11.6%

Upper Back

8.6%

Triceps

7.7%

Front Delts

7.7%

Lats

Chest

5.2%

Biceps

Adductors

2.6%

Lower Back

2.6%

Middle Delts

2.6%

Rear Delts

1.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

5 reps

65%

75%

85%

Bulgarian Split Squat (Barbell)

8 reps

RPE 7

Romanian Deadlift (Barbell)

8 reps

RPE 7

Ab Wheel

AMRAP

RPE 8

Day 1

Squat (Barbell)

3 reps

70%

80%

90%

Bulgarian Split Squat (Barbell)

8 reps

RPE 7

Romanian Deadlift (Barbell)

8 reps

RPE 7

Ab Wheel

AMRAP

RPE 8

Day 1

Squat (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Bulgarian Split Squat (Barbell)

8 reps

RPE 7

Romanian Deadlift (Barbell)

8 reps

RPE 7

Ab Wheel

AMRAP

RPE 8

Day 1

Squat (Barbell)

5 reps

40%

50%

60%

Bulgarian Split Squat (Barbell)

8 reps

RPE 7

Romanian Deadlift (Barbell)

8 reps

RPE 7

Ab Wheel

AMRAP

RPE 8

Day 2

Bench Press (Barbell)

5 reps

65%

75%

85%

Lat Pulldown (Neutral Grip)

10 reps

RPE 7

Push Up

AMRAP

RPE 10

Seated Row (Cable)

10 reps

RPE 7

Face Pull

15 reps

RPE 7

Day 2

Bench Press (Barbell)

3 reps

70%

80%

90%

Lat Pulldown (Neutral Grip)

10 reps

RPE 7

Push Up

AMRAP

RPE 10

Seated Row (Cable)

10 reps

RPE 7

Face Pull

15 reps

RPE 7

Day 2

Bench Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Lat Pulldown (Neutral Grip)

10 reps

RPE 7

Push Up

AMRAP

RPE 10

Seated Row (Cable)

10 reps

RPE 7

Face Pull

15 reps

RPE 7

Day 2

Bench Press (Barbell)

5 reps

40%

50%

60%

Lat Pulldown (Neutral Grip)

10 reps

RPE 7

Push Up

AMRAP

RPE 10

Seated Row (Cable)

10 reps

RPE 7

Face Pull

15 reps

RPE 7

Day 3

Deadlift (Barbell)

5 reps

65%

75%

85%

Overhead Press (Barbell)

5 reps

RPE 8

Jump Squat

5-8 reps

RPE 7

Leg Curl

10 reps

RPE 7

Hanging Knee Raise

AMRAP

RPE 10

Day 3

Deadlift (Barbell)

3 reps

70%

80%

90%

Overhead Press (Barbell)

5 reps

RPE 8

Jump Squat

5-8 reps

RPE 7

Leg Curl

10 reps

RPE 7

Hanging Knee Raise

AMRAP

RPE 10

Day 3

Deadlift (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Overhead Press (Barbell)

5 reps

RPE 8

Jump Squat

5-8 reps

RPE 7

Leg Curl

10 reps

RPE 7

Hanging Knee Raise

AMRAP

RPE 10

Day 3

Deadlift (Barbell)

5 reps

40%

50%

60%

Overhead Press (Barbell)

5 reps

RPE 8

Jump Squat

5-8 reps

RPE 7

Leg Curl

10 reps

RPE 7

Hanging Knee Raise

AMRAP

RPE 10

Day 1

Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Bulgarian Split Squat (Barbell)

3 Sets

8 Reps

Romanian Deadlift (Barbell)

3 Sets

8 Reps

Ab Wheel

3 Sets

AMRAP

Day 2

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Lat Pulldown (Neutral Grip)

4 Sets

10 Reps

Push Up

3 Sets

AMRAP

@10

Seated Row (Cable)

3 Sets

10 Reps

Face Pull

3 Sets

15 Reps

Day 3

Deadlift (Barbell)

1 Set

5 Reps

65%

75%

85%

Overhead Press (Barbell)

3 Sets

5 Reps

Jump Squat

3 Sets

5-8 Reps

Leg Curl

3 Sets

10 Reps

Hanging Knee Raise

3 Sets

AMRAP

@10