Program Description
5/3/1 FSL program with accessories and one day committed to conditioning.
Program Overview
- LevelIntermediate
- GoalPowerlifting, Athletics
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedFeb 27, 2026 03:44
- Last EditedFeb 27, 2026 06:21
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13%
Glutes
12%
Quadriceps
11.4%
Triceps
10.7%
Front Delts
10.7%
Abs
8%
Chest
7.5%
Upper Back
5.3%
Middle Delts
3.9%
Lats
3.8%
Biceps
3.2%
Adductors
2.5%
Lower Back
2.3%
Forearms
1.9%
Stretching
1.3%
Calves
0.8%
Cardio
0.8%
Abductors
0.6%
Other
0.4%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
65%
75%
2
Squat (Barbell)
1
5+ reps
85%
3
Squat (Barbell)
5
5 reps
65%
4
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 7-9
5
Leg Press (45 Degrees)
3
12-15 reps
RPE 7-9
6
Leg Curl
3
10-15 reps
RPE 7-9
7
Standing Calf Raise
3
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
70%
80%
2
Squat (Barbell)
1
5+ reps
90%
3
Squat (Barbell)
5
5 reps
70%
4
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 7-9
5
Leg Press (45 Degrees)
3
12-15 reps
RPE 7-9
6
Leg Curl
3
10-15 reps
RPE 7-9
7
Standing Calf Raise
3
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
75%
85%
2
Squat (Barbell)
1
5+ reps
95%
3
Squat (Barbell)
5
5 reps
75%
4
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 7-9
5
Leg Press (45 Degrees)
3
12-15 reps
RPE 7-9
6
Leg Curl
3
10-15 reps
RPE 7-9
7
Standing Calf Raise
1
10-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Squat (Barbell)
1
5+ reps
70%
3
Reverse Lunge (Dumbbell)
3
10-12 reps
RPE 7-9
4
Leg Press (45 Degrees)
3
12-15 reps
RPE 7-9
5
Leg Curl
3
10-15 reps
RPE 7-9
6
Standing Calf Raise
1
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
65%
75%
2
Bench Press (Barbell)
1
5+ reps
85%
3
Bench Press (Barbell)
5
5 reps
65%
4
Bent Over Row (Barbell)
3
10-12 reps
RPE 7-9
5
Chest Fly (Dumbbell)
3
12-15 reps
RPE 7-9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 7-9
7
Treadmill
1
20-30 mins
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
70%
80%
2
Bench Press (Barbell)
1
5+ reps
90%
3
Bench Press (Barbell)
5
5 reps
70%
4
Bent Over Row (Barbell)
3
10-12 reps
RPE 7-9
5
Chest Fly (Dumbbell)
3
12-15 reps
RPE 7-9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 7-9
7
Treadmill
1
20-30 mins
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
75%
85%
2
Bench Press (Barbell)
1
5+ reps
95%
3
Bench Press (Barbell)
5
5 reps
75%
4
Bent Over Row (Barbell)
3
10-12 reps
RPE 7-9
5
Chest Fly (Dumbbell)
3
12-15 reps
RPE 7-9
6
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 7-9
7
Treadmill
1
20-30 mins
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
1
5+ reps
70%
3
Bent Over Row (Barbell)
3
10-12 reps
RPE 7-9
4
Chest Fly (Dumbbell)
3
12-15 reps
RPE 7-9
5
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 7-9
6
Treadmill
1
20-30 mins
RPE 2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
65%
75%
2
Deadlift (Barbell)
1
5+ reps
85%
3
Deadlift (Barbell)
1
5 reps
65%
4
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7-9
5
Glute-Ham Raise
3
12-15 reps
RPE 7-9
6
Hanging Leg Raise
3
10-20 reps
RPE 7-9
7
Treadmill
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
70%
80%
2
Deadlift (Barbell)
1
5+ reps
90%
3
Deadlift (Barbell)
1
5 reps
70%
4
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7-9
5
Glute-Ham Raise
3
12-15 reps
RPE 7-9
6
Hanging Leg Raise
3
10-20 reps
RPE 7-9
7
Treadmill
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
75%
85%
2
Deadlift (Barbell)
1
5+ reps
95%
3
Deadlift (Barbell)
1
5 reps
75%
4
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7-9
5
Glute-Ham Raise
3
12-15 reps
RPE 7-9
6
Hanging Leg Raise
3
10-20 reps
RPE 7-9
7
Treadmill
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift (Barbell)
1
5+ reps
70%
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7-9
4
Glute-Ham Raise
3
12-15 reps
RPE 7-9
5
Hanging Leg Raise
3
10-20 reps
RPE 7-9
6
Treadmill
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
65%
75%
2
Overhead Press (Barbell)
1
5+ reps
85%
3
Overhead Press (Barbell)
5
5 reps
65%
4
Pull-Up (Bodyweight)
3
10-12 reps
RPE 7-9
5
Dip (Bodyweight)
3
6-12 reps
RPE 7-9
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
70%
80%
2
Overhead Press (Barbell)
1
5+ reps
90%
3
Overhead Press (Barbell)
5
5 reps
70%
4
Pull-Up (Bodyweight)
3
10-12 reps
RPE 7-9
5
Dip (Bodyweight)
3
6-12 reps
RPE 7-9
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
75%
85%
2
Overhead Press (Barbell)
1
5+ reps
95%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Pull-Up (Bodyweight)
3
10-12 reps
RPE 7-9
5
Dip (Bodyweight)
3
6-12 reps
RPE 7-9
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Overhead Press (Barbell)
1
5+ reps
70%
3
Pull-Up (Bodyweight)
3
10-12 reps
RPE 7-9
4
Dip (Bodyweight)
3
6-12 reps
RPE 7-9
5
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
40-80 reps
-
1B
Kettlebell Swing
1
5-8 reps
75%
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Med Ball Slam
1
5-8 reps
RPE 5
3A
Bulgarian Split Squat (Dumbbell)
3
4-6 reps
85%
3B
Skater Hop
1
5-8 reps
-
4A
Dumbbell Thruster
3
4-6 reps
85%
4B
Burpee
1
5-8 reps
-
5A
Medicine Ball Lifts With Hip Rotation
3
4-6 reps
RPE 7
5B
Medicine Ball Standing Rotation
1
5-8 reps
RPE 5
6A
Incline Bench Press (Dumbbell)
3
4-6 reps
85%
6B
Clap Push Up
1
5-8 reps
-
7A
Glute Bridge (Bodyweight)
3
8-12 reps
-
7B
Plank
1
AMRAP
-
8A
Dead Bug
3
8-10 reps
-
8B
Dumbbell Rotational Punches
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
40-80 reps
-
1B
Kettlebell Swing
1
5-8 reps
75%
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Med Ball Slam
1
5-8 reps
RPE 5
3A
Bulgarian Split Squat (Dumbbell)
3
4-6 reps
85%
3B
Skater Hop
1
5-8 reps
-
4A
Dumbbell Thruster
3
4-6 reps
85%
4B
Burpee
1
5-8 reps
-
5A
Medicine Ball Lifts With Hip Rotation
3
4-6 reps
RPE 7
5B
Medicine Ball Standing Rotation
1
5-8 reps
RPE 5
6A
Incline Bench Press (Dumbbell)
3
4-6 reps
85%
6B
Clap Push Up
1
5-8 reps
-
7A
Glute Bridge (Bodyweight)
3
8-12 reps
-
7B
Plank
1
AMRAP
-
8A
Dead Bug
3
8-10 reps
-
8B
Dumbbell Rotational Punches
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
40-80 reps
-
1B
Kettlebell Swing
1
5-8 reps
75%
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Med Ball Slam
1
5-8 reps
RPE 5
3A
Bulgarian Split Squat (Dumbbell)
3
4-6 reps
85%
3B
Skater Hop
1
5-8 reps
-
4A
Dumbbell Thruster
3
4-6 reps
85%
4B
Burpee
1
5-8 reps
-
5A
Medicine Ball Lifts With Hip Rotation
3
4-6 reps
RPE 7
5B
Medicine Ball Standing Rotation
1
5-8 reps
RPE 5
6A
Incline Bench Press (Dumbbell)
3
4-6 reps
85%
6B
Clap Push Up
1
5-8 reps
-
7A
Glute Bridge (Bodyweight)
3
8-12 reps
-
7B
Plank
1
AMRAP
-
8A
Dead Bug
3
8-10 reps
-
8B
Dumbbell Rotational Punches
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Farmer's Walk (Weighted)
3
40-80 reps
-
1B
Kettlebell Swing
1
5-8 reps
75%
2A
Pull-Up (Assisted)
3
AMRAP
-
2B
Med Ball Slam
1
5-8 reps
RPE 5
3A
Bulgarian Split Squat (Dumbbell)
3
4-6 reps
85%
3B
Skater Hop
1
5-8 reps
-
4A
Dumbbell Thruster
3
4-6 reps
85%
4B
Burpee
1
5-8 reps
-
5A
Medicine Ball Lifts With Hip Rotation
3
4-6 reps
RPE 7
5B
Medicine Ball Standing Rotation
1
5-8 reps
RPE 5
6A
Incline Bench Press (Dumbbell)
3
4-6 reps
85%
6B
Clap Push Up
1
5-8 reps
-
7A
Glute Bridge (Bodyweight)
3
8-12 reps
-
7B
Plank
1
AMRAP
-
8A
Dead Bug
3
8-10 reps
-
8B
Dumbbell Rotational Punches
1
AMRAP
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
65%
75%
2
Squat (Barbell)1 Set
5+ Reps
85%
3
Squat (Barbell)5 Sets
5 Reps
65%
4
Reverse Lunge (Dumbbell)3 Sets
10-12 Reps
@7-9
5
Leg Press (45 Degrees)3 Sets
12-15 Reps
@7-9
6
Leg Curl3 Sets
10-15 Reps
@7-9
7
Standing Calf Raise1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7-9
@7-9
@7-9
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
65%
75%
2
Bench Press (Barbell)1 Set
5+ Reps
85%
3
Bench Press (Barbell)5 Sets
5 Reps
65%
4
Bent Over Row (Barbell)3 Sets
10-12 Reps
@7-9
5
Chest Fly (Dumbbell)3 Sets
12-15 Reps
@7-9
6
Overhead Tricep Extension (Cable)3 Sets
8-10 Reps
@7-9
7
Treadmill1 Set
20-30 mins
@2
Day 3
1
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
65%
75%
2
Deadlift (Barbell)1 Set
5+ Reps
85%
3
Deadlift (Barbell)1 Set
5 Reps
65%
4
Romanian Deadlift (Barbell)3 Sets
10-12 Reps
@7-9
5
Glute-Ham Raise3 Sets
12-15 Reps
@7-9
6
Hanging Leg Raise3 Sets
10-20 Reps
@7-9
7
Treadmill1 Set
20-30 mins
-
Day 4
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
65%
75%
2
Overhead Press (Barbell)1 Set
5+ Reps
85%
3
Overhead Press (Barbell)5 Sets
5 Reps
65%
4
Pull-Up (Bodyweight)3 Sets
10-12 Reps
@7-9
5
Dip (Bodyweight)3 Sets
6-12 Reps
@7-9
6
Bicep Curl (EZ Bar)3 Sets
10-15 Reps
@7-9
Day 5
1A
Farmer's Walk (Weighted)1 Set
1 Set
1 Set
40-80 Reps
40-80 Reps
40-80 Reps
-
-
-
1B
Kettlebell Swing1 Set
5-8 Reps
75%
2A
Pull-Up (Assisted)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
2B
Med Ball Slam1 Set
5-8 Reps
@5
3A
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
85%
85%
85%
3B
Skater Hop1 Set
5-8 Reps
-
4A
Dumbbell Thruster1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
85%
85%
85%
4B
Burpee1 Set
5-8 Reps
-
5A
Medicine Ball Lifts With Hip Rotation1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@7
@7
5B
Medicine Ball Standing Rotation1 Set
5-8 Reps
@5
6A
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
85%
85%
85%
6B
Clap Push Up1 Set
5-8 Reps
-
7A
Glute Bridge (Bodyweight)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7B
Plank1 Set
AMRAP
-
8A
Dead Bug1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
8B
Dumbbell Rotational Punches1 Set
AMRAP
-