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Big chest 5/3/1

by Ryan Davis
1 athletes joined

Program Description

To increase all 3 lifts while bringing strength to your entire body Your close grip bench max will be about 80% of your normal bench max

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 13, 2025 02:20
  • Last Edited
    Jun 18, 2025 11:32

Summary

Unleash your potential with the Big Chest 5/3/1 program, a focused 3-week journey designed to build strength and muscle in your upper body. Committing to 5 days a week, you'll tackle a blend of heavy lifts and accessory work, including Clean Deadlifts and Pull-Ups, to maximize your gains. This program is perfect for garage gym enthusiasts looking to elevate their chest and back strength while enhancing core stability. Get ready to push your limits and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.7%
Biceps
12.1%
Quadriceps
10.1%
Front Delts
9.4%
Chest
9.1%
Lats
8.7%
Middle Delts
8.4%
Upper Back
8.2%
Abs
5.7%
Hamstrings
5.3%
Glutes
4.2%
Forearms
2.2%
Adductors
0.8%
Rear Delts
0.6%
Abductors
0.5%
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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
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Shoulder Press (Dumbbell)
2
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Bench Press (Close Grip)
1
1
2
8-10 reps
8-10 reps
8-10 reps
80%
75%
70%
4
Lateral Raise (Dumbbell)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Shoulder Press (Dumbbell)
2
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Bench Press (Close Grip)
1
1
2
8-10 reps
8-10 reps
8-10 reps
80%
75%
70%
4
Lateral Raise (Dumbbell)
1
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
2
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Bench Press (Close Grip)
1
1
2
8-10 reps
8-10 reps
8-10 reps
80%
75%
70%
4
Lateral Raise (Dumbbell)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Lat Pulldown
4
6-8 reps
-
3
Leg Raise (Captain's Chair)
3
12 reps
-
4
Pull-Up (Bodyweight)
1
2
10-12 reps
8-10 reps
-
-
5
Abs Crunch (Weighted)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Raise (Captain's Chair)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Pull-Up (Bodyweight)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
5
Abs Crunch (Weighted)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Lat Pulldown
4
6-8 reps
-
3
Leg Raise (Captain's Chair)
3
12 reps
-
4
Pull-Up (Bodyweight)
1
2
10-12 reps
8-10 reps
-
-
5
Abs Crunch (Weighted)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
3
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bicep Curl (Cable)
2
1
1
8-12 reps
8-10 reps
6-10 reps
-
-
-
3
Skull Crusher (Barbell)
1
2
1
8-10 reps
6-8 reps
6-6 reps
-
-
-
4
Bicep Curl (EZ Bar)
1
2
1
8-10 reps
6-8 reps
5-8 reps
-
-
-
5
Hammer Curl
5
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
3
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Skull Crusher (Barbell)
1
2
1
8-10 reps
6-8 reps
6-6 reps
-
-
-
3
Bicep Curl (Cable)
2
1
1
8-12 reps
8-10 reps
6-10 reps
-
-
-
4
Bicep Curl (EZ Bar)
1
2
1
8-10 reps
6-8 reps
5-8 reps
-
-
-
5
Hammer Curl
5
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
3
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bicep Curl (Cable)
2
1
1
8-12 reps
8-10 reps
6-10 reps
-
-
-
3
Skull Crusher (Barbell)
1
2
1
8-10 reps
6-8 reps
6-6 reps
-
-
-
4
Bicep Curl (EZ Bar)
1
2
1
8-10 reps
6-8 reps
5-8 reps
-
-
-
5
Hammer Curl
5
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Press
1
1
2
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
3
2
8-10 reps
6-10 reps
-
-
4
Lying Leg Curl
1
3
12 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
1
1
2
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
3
2
8-10 reps
6-10 reps
-
-
4
Lying Leg Curl
1
3
12 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Leg Press
1
1
2
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
3
2
8-10 reps
6-10 reps
-
-
4
Lying Leg Curl
1
3
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Push Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9.5
4
Bench Press (Close Grip)
1
1
2
8-10 reps
8-10 reps
8-10 reps
80%
75%
70%
5
Dumbbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Push Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bench Press (Close Grip)
1
1
2
8-10 reps
8-10 reps
8-10 reps
80%
75%
70%
5
Dumbbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
67%
76%
85%
3
Push Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bench Press (Close Grip)
1
1
2
8-10 reps
8-10 reps
8-10 reps
80%
75%
70%
5
Dumbbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
Week 1
1 / 3 Weeks
Day 2
1
Clean Deadlift
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Lat Pulldown
4 Sets
6-8 Reps
-
3
Leg Raise (Captain's Chair)
3 Sets
12 Reps
-
4
Pull-Up (Bodyweight)
1 Set
2 Sets
10-12 Reps
8-10 Reps
-
-
5
Abs Crunch (Weighted)
4 Sets
8-12 Reps
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Leg Press
1 Set
1 Set
2 Sets
12 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
3
Leg Extension
3 Sets
2 Sets
8-10 Reps
6-10 Reps
-
-
4
Lying Leg Curl
1 Set
3 Sets
12 Reps
10 Reps
-
-
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9
@9.5
3
Bench Press (Close Grip)
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
80%
75%
70%
4
Lateral Raise (Dumbbell)
5 Sets
12 Reps
-
Day 5
1
Lat Pulldown
4 Sets
10 Reps
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Push Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8.5
@9.5
4
Bench Press (Close Grip)
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
80%
75%
70%
5
Dumbbell Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9
@9.5
Day 3
1
Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Bicep Curl (Cable)
2 Sets
1 Set
1 Set
8-12 Reps
8-10 Reps
6-10 Reps
-
-
-
3
Skull Crusher (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
6-8 Reps
6-6 Reps
-
-
-
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
1 Set
8-10 Reps
6-8 Reps
5-8 Reps
-
-
-
5
Hammer Curl
5 Sets
12+ Reps
-