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5/3/1 BBB Rhodes upper body

by Brian

Program Description

This is a custom 5/3/1 program for an intermediate lifter who wants some more volume on the upper body sets. It uses 5s Pro for all lifts on the main sets. Start with 85%-90% of your 1rm for your training max and add 5lbs to upper body lifts and 10lbs to lower body lifts after each cycle.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 22, 2026 10:54
  • Last Edited
    Mar 24, 2026 02:45
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.1%
Lats
11.1%
Triceps
11.1%
Front Delts
11.1%
Middle Delts
8.1%
Abs
7.7%
Hamstrings
7.3%
Glutes
6.6%
Quadriceps
6%
Chest
5.6%
Biceps
4.3%
Calves
4.3%
Rear Delts
2.6%
Adductors
1.7%
Lower Back
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Squat (Barbell)
5
10 reps
50%
4
Kroc Row
3
10-20 reps
RPE 8.5
5
Glute-Ham Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Squat (Barbell)
5
10 reps
50%
4
Kroc Row
3
10-20 reps
RPE 8.5
5
Glute-Ham Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Squat (Barbell)
5
10 reps
50%
4
Kroc Row
3
10-20 reps
RPE 8.5
5
Glute-Ham Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
75%
85%
2
Pull-Up (Bodyweight)
10
12 reps
RPE 8
3
Overhead Press (Barbell)
5
10 reps
60%
4
Seated Calf Raise
5
25 reps
RPE 8
5
Dip (Bodyweight)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
70%
80%
90%
2
Pull-Up (Bodyweight)
10
12 reps
RPE 8
3
Overhead Press (Barbell)
5
10 reps
60%
4
Seated Calf Raise
5
25 reps
RPE 8
5
Dip (Bodyweight)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
75%
85%
95%
2
Pull-Up (Bodyweight)
10
12 reps
RPE 8
3
Overhead Press (Barbell)
5
10 reps
60%
4
Seated Calf Raise
5
25 reps
RPE 8
5
Dip (Bodyweight)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Deadlift (Barbell)
3
10 reps
45%
4
Kroc Row
3
10-20 reps
RPE 8
5
TRX Reverse fly
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Deadlift (Barbell)
3
10 reps
45%
4
Kroc Row
3
10-20 reps
RPE 8
5
TRX Reverse fly
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Deadlift (Barbell)
3
10 reps
45%
4
Kroc Row
3
10-20 reps
RPE 8
5
TRX Reverse fly
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
TRX Reverse fly
3
15 reps
RPE 8
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
75%
85%
3
Pull-Up (Bodyweight)
10
12 reps
RPE 8
4
Bench Press (Barbell)
5
10 reps
60%
5
Seated Calf Raise
5
25 reps
RPE 8
6
Kettlebell Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
TRX Reverse fly
3
15 reps
RPE 8
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
70%
80%
90%
3
Pull-Up (Bodyweight)
10
12 reps
RPE 8
4
Bench Press (Barbell)
5
10 reps
60%
5
Seated Calf Raise
5
25 reps
RPE 8
6
Kettlebell Press
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
TRX Reverse fly
3
15 reps
RPE 8
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
75%
85%
95%
3
Pull-Up (Bodyweight)
10
12 reps
RPE 8
4
Bench Press (Barbell)
5
10 reps
60%
5
Seated Calf Raise
5
25 reps
RPE 8
6
Kettlebell Press
3
10 reps
RPE 8
Week 1
1 / 3 Weeks
Day 3
1
Ab Wheel
3 Sets
15 Reps
@8
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Deadlift (Barbell)
3 Sets
10 Reps
45%
4
Kroc Row
3 Sets
10-20 Reps
@8
5
TRX Reverse fly
3 Sets
15 Reps
@8
Day 1
1
Ab Wheel
3 Sets
15 Reps
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Squat (Barbell)
5 Sets
10 Reps
50%
4
Kroc Row
3 Sets
10-20 Reps
@8.5
5
Glute-Ham Raise
3 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Pull-Up (Bodyweight)
10 Sets
12 Reps
@8
3
Overhead Press (Barbell)
5 Sets
10 Reps
60%
4
Seated Calf Raise
5 Sets
25 Reps
@8
5
Dip (Bodyweight)
3 Sets
15 Reps
@8
Day 4
1
TRX Reverse fly
3 Sets
15 Reps
@8
2
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Pull-Up (Bodyweight)
10 Sets
12 Reps
@8
4
Bench Press (Barbell)
5 Sets
10 Reps
60%
5
Seated Calf Raise
5 Sets
25 Reps
@8
6
Kettlebell Press
3 Sets
10 Reps
@8