5 3 1

by Aryan

Program Description

Only sbd so you can add your own accessories.

Program Overview

Level
Novice, Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
90 minutes
Created
Mar 07, 2026 09:39
Last Edited
Mar 07, 2026 01:24

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

16.3%

Glutes

16.3%

Hamstrings

16.3%

Chest

11.7%

Triceps

11.7%

Front Delts

11.7%

Abs

8.1%

Lower Back

4.2%

Adductors

3.9%

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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

Day 1

1

Deadlift (Barbell)

1

1

1

2

6 reps

6 reps

6 reps

65%

75%

85%

-

Day 1

1

Deadlift (Barbell)

1

1

1

2

4 reps

4 reps

4 reps

4 reps

70%

80%

90%

-

Day 1

1

Deadlift (Barbell)

1

1

1

2

2 reps

2 reps

2 reps

75%

85%

95%

-

Day 2

1

Bench Press (Barbell)

1

1

1

1

6 reps

6 reps

6 reps

65%

75%

85%

75%

2

Squat (Barbell)

1

1

1

1

1

6 reps

6 reps

6 reps

65%

75%

85%

75%

-

Day 2

1

Bench Press (Barbell)

1

1

1

1

6 reps

6 reps

6 reps

65%

75%

85%

75%

2

Squat (Barbell)

1

1

1

1

1

6 reps

6 reps

6 reps

65%

75%

85%

75%

-

Day 2

1

Bench Press (Barbell)

1

1

1

2

2 reps

2 reps

2 reps

75%

85%

95%

-

2

Squat (Barbell)

1

1

1

6 reps

6 reps

6 reps

65%

75%

85%

Day 3

1

Deadlift (Barbell)

1

1

1

6 reps

6 reps

6 reps

65%

75%

85%

2

Larsen Press (Barbell)

2

-

Day 3

1

Deadlift (Barbell)

1

1

1

65%

75%

85%

2

Larsen Press (Barbell)

2

-

Day 3

1

Deadlift (Barbell)

1

1

1

6 reps

6 reps

6 reps

65%

75%

85%

2

Larsen Press (Barbell)

2

-

Day 4

1

Squat (Barbell)

1

1

1

6 reps

6 reps

6 reps

65%

75%

85%

2

Bench Press (Barbell)

1

1

1

1

6 reps

6 reps

6 reps

65%

75%

85%

75%

Day 4

1

Squat (Barbell)

1

1

1

6 reps

6 reps

6 reps

65%

75%

85%

2

Bench Press (Barbell)

1

3

1

65%

75%

85%

Day 4

1

Squat (Barbell)

1

1

1

2 reps

2 reps

2 reps

75%

85%

95%

2

Bench Press (Barbell)

1

1

1

2

6 reps

6 reps

6 reps

65%

75%

85%

-

Day 2

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

65%

75%

85%

75%

2

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

65%

75%

85%

75%

-

Day 3

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

65%

75%

85%

2

Larsen Press (Barbell)

2 Sets

-

Day 4

1

Squat (Barbell)

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

65%

75%

85%

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

6 Reps

6 Reps

6 Reps

65%

75%

85%

75%

Day 1

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

2 Sets

6 Reps

6 Reps

6 Reps

65%

75%

85%

-