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BoostcampPNG

Pyramid 5/3/1 + FBW (4 days)

by Pan Jan

Program Description

Strength + muscle.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 17, 2025 06:39
  • Last Edited
    Aug 19, 2025 04:56
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
1
1
5 reps
5 reps
75%
65%
3A
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
-
3B
Single Arm Shoulder Press
2
8-15 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Seated Front Raise
2
8-12 reps
-
5A
Leg Curl
3
10-15 reps
-
5B
Lat Pulldown (Single Arm)
2
8-15 reps
-
6A
Tricep Pushdown (Cable)
4
8-15 reps
-
6B
Seated Good Morning
2
10-20 reps
-
7
Dead Bug
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
1
1
3 reps
3 reps
80%
70%
3A
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
-
3B
Single Arm Shoulder Press
2
8-15 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Seated Front Raise
2
8-12 reps
-
5A
Leg Curl
3
10-15 reps
-
5B
Lat Pulldown (Single Arm)
2
8-15 reps
-
6A
Tricep Pushdown (Cable)
4
8-15 reps
-
6B
Seated Good Morning
2
10-20 reps
-
7
Dead Bug
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
1
1
3 reps
5 reps
85%
75%
3A
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
-
3B
Single Arm Shoulder Press
2
8-15 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Seated Front Raise
2
8-12 reps
-
5A
Leg Curl
3
10-15 reps
-
5B
Lat Pulldown (Single Arm)
2
8-15 reps
-
6A
Tricep Pushdown (Cable)
4
8-15 reps
-
6B
Seated Good Morning
2
10-20 reps
-
7
Dead Bug
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
1
1
5 reps
5 reps
75%
65%
3A
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
-
3B
Single Arm Shoulder Press
2
8-15 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Seated Front Raise
2
8-12 reps
-
5A
Leg Curl
3
10-15 reps
-
5B
Lat Pulldown (Single Arm)
2
8-15 reps
-
6A
Tricep Pushdown (Cable)
4
8-15 reps
-
6B
Seated Good Morning
2
10-20 reps
-
7
Dead Bug
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
1
1
3 reps
3 reps
80%
70%
3A
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
-
3B
Single Arm Shoulder Press
2
8-15 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Seated Front Raise
2
8-12 reps
-
5A
Leg Curl
3
10-15 reps
-
5B
Lat Pulldown (Single Arm)
2
8-15 reps
-
6A
Tricep Pushdown (Cable)
4
8-15 reps
-
6B
Seated Good Morning
2
10-20 reps
-
7
Dead Bug
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
1
1
3 reps
5 reps
85%
75%
3A
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
-
3B
Single Arm Shoulder Press
2
8-15 reps
-
4A
Hammer Curl (Dumbbell)
3
8-12 reps
-
4B
Seated Front Raise
2
8-12 reps
-
5A
Leg Curl
3
10-15 reps
-
5B
Lat Pulldown (Single Arm)
2
8-15 reps
-
6A
Tricep Pushdown (Cable)
4
8-15 reps
-
6B
Seated Good Morning
2
10-20 reps
-
7
Dead Bug
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
1
1
5 reps
5 reps
75%
65%
3A
Bicep Curl (Barbell)
4
8-12 reps
-
3B
Single Arm Rear Delt Cable Fly
2
8-15 reps
-
4A
Pullover (Dumbbell)
2
10-15 reps
-
4B
Dumbbell Row
2
8-12 reps
-
5
Tempo Squat (Barbell)
3
10 reps
60%
6A
Chest Fly (Dumbbell)
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7A
Russian Twist (Dumbbell)
3
12-20 reps
-
7B
Y Raise
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
1
1
3 reps
3 reps
80%
70%
3A
Bicep Curl (Barbell)
4
8-12 reps
-
3B
Single Arm Rear Delt Cable Fly
2
8-15 reps
-
4A
Pullover (Dumbbell)
2
10-15 reps
-
4B
Dumbbell Row
2
8-12 reps
-
5
Tempo Squat (Barbell)
3
10 reps
60%
6A
Chest Fly (Dumbbell)
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7A
Russian Twist (Dumbbell)
3
12-20 reps
-
7B
Y Raise
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
1
1
3 reps
5 reps
85%
75%
3A
Bicep Curl (Barbell)
4
8-12 reps
-
3B
Single Arm Rear Delt Cable Fly
2
8-15 reps
-
4A
Pullover (Dumbbell)
2
10-15 reps
-
4B
Dumbbell Row
2
8-12 reps
-
5
Tempo Squat (Barbell)
3
10 reps
60%
6A
Chest Fly (Dumbbell)
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7A
Russian Twist (Dumbbell)
3
12-20 reps
-
7B
Y Raise
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
1
1
5 reps
5 reps
75%
65%
3A
Bicep Curl (Barbell)
4
8-12 reps
-
3B
Single Arm Rear Delt Cable Fly
2
8-15 reps
-
4A
Pullover (Dumbbell)
2
10-15 reps
-
4B
Dumbbell Row
2
8-12 reps
-
5
Tempo Squat (Barbell)
3
10 reps
60%
6A
Chest Fly (Dumbbell)
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7A
Russian Twist (Dumbbell)
3
12-20 reps
-
7B
Y Raise
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
1
1
3 reps
3 reps
80%
70%
3A
Bicep Curl (Barbell)
4
8-12 reps
-
3B
Single Arm Rear Delt Cable Fly
2
8-15 reps
-
4A
Pullover (Dumbbell)
2
10-15 reps
-
4B
Dumbbell Row
2
8-12 reps
-
5
Tempo Squat (Barbell)
3
10 reps
60%
6A
Chest Fly (Dumbbell)
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7A
Russian Twist (Dumbbell)
3
12-20 reps
-
7B
Y Raise
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
1
1
3 reps
5 reps
85%
75%
3A
Bicep Curl (Barbell)
4
8-12 reps
-
3B
Single Arm Rear Delt Cable Fly
2
8-15 reps
-
4A
Pullover (Dumbbell)
2
10-15 reps
-
4B
Dumbbell Row
2
8-12 reps
-
5
Tempo Squat (Barbell)
3
10 reps
60%
6A
Chest Fly (Dumbbell)
3
8-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7A
Russian Twist (Dumbbell)
3
12-20 reps
-
7B
Y Raise
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
1
1
5 reps
5 reps
75%
65%
3
Reverse Lunge (Dumbbell)
3
8-15 reps
-
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4B
Bayesian Curl
3
8-12 reps
-
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5B
Powell Raise
2
10-16 reps
-
6A
Leg Extension
3
8-15 reps
-
6B
Lat Pulldown (Close Grip)
2
8-12 reps
-
7A
Cable Crunch
3
10-15 reps
-
7B
Hyperextension
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
1
1
3 reps
3 reps
80%
70%
3
Reverse Lunge (Dumbbell)
3
8-15 reps
-
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4B
Bayesian Curl
3
8-12 reps
-
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5B
Powell Raise
2
10-16 reps
-
6A
Leg Extension
3
8-15 reps
-
6B
Lat Pulldown (Close Grip)
2
8-12 reps
-
7A
Cable Crunch
3
10-15 reps
-
7B
Hyperextension
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
1
1
3 reps
5 reps
85%
75%
3
Reverse Lunge (Dumbbell)
3
8-15 reps
-
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4B
Bayesian Curl
3
8-12 reps
-
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5B
Powell Raise
2
10-16 reps
-
6A
Leg Extension
3
8-15 reps
-
6B
Lat Pulldown (Close Grip)
2
8-12 reps
-
7A
Cable Crunch
3
10-15 reps
-
7B
Hyperextension
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
1
1
5 reps
5 reps
75%
65%
3
Reverse Lunge (Dumbbell)
3
8-15 reps
-
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4B
Bayesian Curl
3
8-12 reps
-
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5B
Powell Raise
2
10-16 reps
-
6A
Leg Extension
3
8-15 reps
-
6B
Lat Pulldown (Close Grip)
2
8-12 reps
-
7A
Cable Crunch
3
10-15 reps
-
7B
Hyperextension
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
1
1
3 reps
3 reps
80%
70%
3
Reverse Lunge (Dumbbell)
3
8-15 reps
-
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4B
Bayesian Curl
3
8-12 reps
-
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5B
Powell Raise
2
10-16 reps
-
6A
Leg Extension
3
8-15 reps
-
6B
Lat Pulldown (Close Grip)
2
8-12 reps
-
7A
Cable Crunch
3
10-15 reps
-
7B
Hyperextension
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
1
1
3 reps
5 reps
85%
75%
3
Reverse Lunge (Dumbbell)
3
8-15 reps
-
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4B
Bayesian Curl
3
8-12 reps
-
5A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5B
Powell Raise
2
10-16 reps
-
6A
Leg Extension
3
8-15 reps
-
6B
Lat Pulldown (Close Grip)
2
8-12 reps
-
7A
Cable Crunch
3
10-15 reps
-
7B
Hyperextension
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
1
1
5 reps
5 reps
75%
65%
3A
Single Arm Overhead Tricep Extension
3
8-12 reps
-
3B
Barbell Row
2
8-12 reps
-
4A
Preacher Curl (Dumbbell)
4
8-12 reps
-
4B
Romanian Deadlift (Barbell)
3
8-12 reps
-
5A
Straight Arm Pulldown
2
10-15 reps
-
5B
Single Arm Cable Front Raises
2
8-15 reps
-
6A
Chest Fly (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
2
8-12 reps
-
7
Windshield Wipers
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
1
1
3 reps
3 reps
80%
70%
3A
Single Arm Overhead Tricep Extension
3
8-12 reps
-
3B
Barbell Row
2
8-12 reps
-
4A
Preacher Curl (Dumbbell)
4
8-12 reps
-
4B
Romanian Deadlift (Barbell)
3
8-12 reps
-
5A
Straight Arm Pulldown
2
10-15 reps
-
5B
Single Arm Cable Front Raises
2
8-15 reps
-
6A
Chest Fly (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
2
8-12 reps
-
7
Windshield Wipers
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
1
1
3 reps
5 reps
85%
75%
3A
Single Arm Overhead Tricep Extension
3
8-12 reps
-
3B
Barbell Row
2
8-12 reps
-
4A
Preacher Curl (Dumbbell)
4
8-12 reps
-
4B
Romanian Deadlift (Barbell)
3
8-12 reps
-
5A
Straight Arm Pulldown
2
10-15 reps
-
5B
Single Arm Cable Front Raises
2
8-15 reps
-
6A
Chest Fly (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
2
8-12 reps
-
7
Windshield Wipers
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
1
1
5 reps
5 reps
75%
65%
3A
Single Arm Overhead Tricep Extension
3
8-12 reps
-
3B
Barbell Row
2
8-12 reps
-
4A
Preacher Curl (Dumbbell)
4
8-12 reps
-
4B
Romanian Deadlift (Barbell)
3
8-12 reps
-
5A
Straight Arm Pulldown
2
10-15 reps
-
5B
Single Arm Cable Front Raises
2
8-15 reps
-
6A
Chest Fly (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
2
8-12 reps
-
7
Windshield Wipers
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
1
1
3 reps
3 reps
80%
70%
3A
Single Arm Overhead Tricep Extension
3
8-12 reps
-
3B
Barbell Row
2
8-12 reps
-
4A
Preacher Curl (Dumbbell)
4
8-12 reps
-
4B
Romanian Deadlift (Barbell)
3
8-12 reps
-
5A
Straight Arm Pulldown
2
10-15 reps
-
5B
Single Arm Cable Front Raises
2
8-15 reps
-
6A
Chest Fly (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
2
8-12 reps
-
7
Windshield Wipers
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
1
1
3 reps
5 reps
85%
75%
3A
Single Arm Overhead Tricep Extension
3
8-12 reps
-
3B
Barbell Row
2
8-12 reps
-
4A
Preacher Curl (Dumbbell)
4
8-12 reps
-
4B
Romanian Deadlift (Barbell)
3
8-12 reps
-
5A
Straight Arm Pulldown
2
10-15 reps
-
5B
Single Arm Cable Front Raises
2
8-15 reps
-
6A
Chest Fly (Cable)
3
8-12 reps
-
6B
Lateral Raise (Cable)
2
8-12 reps
-
7
Windshield Wipers
3
10-20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
75%
65%
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-15 Reps
-
3B
Single Arm Shoulder Press
2 Sets
8-15 Reps
-
4A
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
4B
Seated Front Raise
2 Sets
8-12 Reps
-
5A
Leg Curl
3 Sets
10-15 Reps
-
5B
Lat Pulldown (Single Arm)
2 Sets
8-15 Reps
-
6A
Tricep Pushdown (Cable)
4 Sets
8-15 Reps
-
6B
Seated Good Morning
2 Sets
10-20 Reps
-
7
Dead Bug
2 Sets
15 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
75%
65%
3A
Bicep Curl (Barbell)
4 Sets
8-12 Reps
-
3B
Single Arm Rear Delt Cable Fly
2 Sets
8-15 Reps
-
4A
Pullover (Dumbbell)
2 Sets
10-15 Reps
-
4B
Dumbbell Row
2 Sets
8-12 Reps
-
5
Tempo Squat (Barbell)
3 Sets
10 Reps
60%
6A
Chest Fly (Dumbbell)
3 Sets
8-15 Reps
-
6B
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
-
7A
Russian Twist (Dumbbell)
3 Sets
12-20 Reps
-
7B
Y Raise
2 Sets
10-20 Reps
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
75%
65%
3
Reverse Lunge (Dumbbell)
3 Sets
8-15 Reps
-
4A
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
4B
Bayesian Curl
3 Sets
8-12 Reps
-
5A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
5B
Powell Raise
2 Sets
10-16 Reps
-
6A
Leg Extension
3 Sets
8-15 Reps
-
6B
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
-
7A
Cable Crunch
3 Sets
10-15 Reps
-
7B
Hyperextension
2 Sets
10-15 Reps
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
75%
65%
3A
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
-
3B
Barbell Row
2 Sets
8-12 Reps
-
4A
Preacher Curl (Dumbbell)
4 Sets
8-12 Reps
-
4B
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
5A
Straight Arm Pulldown
2 Sets
10-15 Reps
-
5B
Single Arm Cable Front Raises
2 Sets
8-15 Reps
-
6A
Chest Fly (Cable)
3 Sets
8-12 Reps
-
6B
Lateral Raise (Cable)
2 Sets
8-12 Reps
-
7
Windshield Wipers
3 Sets
10-20 Reps
-