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5/3/1 | Joker Set | Upper Lower 6X

by KS T

Program Description

To fuse raw strength and muscle-building volume into one cohesive plan — leveraging Jim Wendler’s 5/3/1 cycles for progressive overload, +1 Joker Set* for Power-building.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 20, 2025 10:58
  • Last Edited
    Aug 20, 2025 05:25

Summary

Unleash your strength with the 5/3/1 | Joker Set | Upper Lower 6X program, designed for dedicated lifters ready to elevate their performance over four intense weeks. This six-day-a-week regimen focuses on compound lifts like the Sumo Deadlift and Squat, complemented by targeted accessory work to build muscle and power. Each session is structured to maximize gains through progressive overload, ensuring you push your limits while maintaining form. Get ready to transform your upper and lower body strength and achieve new personal records!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Sumo Deadlift (Barbell)
1
AMRAP
89%
3
Squat (Barbell)
3
8 reps
70%
4
Hip Thrust (Machine)
3
12 reps
RPE 8
5
Lying Leg Curl
3
20 reps
RPE 8
6
Leg Extension
3
12 reps
RPE 8
7
Hip Abductor (Machine)
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Sumo Deadlift (Barbell)
1
AMRAP
94%
3
Squat (Barbell)
3
8 reps
70%
4
Hip Thrust (Machine)
3
12 reps
RPE 8
5
Lying Leg Curl
3
20 reps
RPE 8
6
Leg Extension
3
12 reps
RPE 8
7
Hip Abductor (Machine)
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Sumo Deadlift (Barbell)
1
AMRAP
99%
3
Squat (Barbell)
3
8 reps
70%
4
Hip Thrust (Machine)
3
12 reps
RPE 8
5
Lying Leg Curl
3
20 reps
RPE 8
6
Leg Extension
3
12 reps
RPE 8
7
Hip Abductor (Machine)
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
50%
2
Squat (Barbell)
3
8 reps
70%
3
Hip Thrust (Machine)
3
12 reps
RPE 8
4
Lying Leg Curl
3
20 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Hip Abductor (Machine)
2
15-20 reps
RPE 9
Day 2
#
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
AMRAP
89%
3
Lat Pulldown
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5A
Pendlay Row
3
10 reps
RPE 8
5B
Bent Over Row (Barbell)
3
10 reps
RPE 8
6
Shoulder Press (Machine)
2
12 reps
RPE 8
7
Lateral Raise (Machine)
3
24 reps
RPE 9
8
Face Pull
2
15-20 reps
RPE 9
Day 2
#
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
AMRAP
94%
3
Lat Pulldown
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5A
Pendlay Row
3
10 reps
RPE 8
5B
Bent Over Row (Barbell)
3
10 reps
RPE 8
6
Shoulder Press (Machine)
2
12 reps
RPE 8
7
Lateral Raise (Machine)
3
24 reps
RPE 9
8
Face Pull
2
15-20 reps
RPE 9
Day 2
#
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
AMRAP
99%
3
Lat Pulldown
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
5A
Pendlay Row
3
10 reps
RPE 8
5B
Bent Over Row (Barbell)
3
10 reps
RPE 8
6
Shoulder Press (Machine)
2
12 reps
RPE 8
7
Lateral Raise (Machine)
3
24 reps
RPE 9
8
Face Pull
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
50%
2
Lat Pulldown
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4A
Pendlay Row
3
10 reps
RPE 8
4B
Bent Over Row (Barbell)
3
10 reps
RPE 8
5
Shoulder Press (Machine)
2
12 reps
RPE 8
6
Lateral Raise (Machine)
3
24 reps
RPE 9
7
Face Pull
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
1
AMRAP
89%
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
2
20 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
6
Calf Raise (Leg Press)
4
12 reps
RPE 8
7
Cable Crunch
1
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
1
AMRAP
94%
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
2
20 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
6
Calf Raise (Leg Press)
4
12 reps
RPE 8
7
Cable Crunch
1
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
1
AMRAP
99%
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
2
20 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
6
Calf Raise (Leg Press)
4
12 reps
RPE 8
7
Cable Crunch
1
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
50%
2
Stiff Leg Deadlift
3
10 reps
RPE 7
3
Leg Press (45 Degrees)
2
20 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7
5
Calf Raise (Leg Press)
4
12 reps
RPE 8
6
Cable Crunch
1
15-20 reps
RPE 8
Day 4
#
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
AMRAP
89%
3
Pull-Up (Assisted)
3
6 reps
RPE 7
4
Bench Press (Close Grip)
3
10 reps
65%
5
Seated Row (Cable)
3
15 reps
RPE 8
6
Chest Fly (Cable)
3
15-20 reps
RPE 8
7
Chest Supported Row (Dumbbell)
2
20 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
9
Rear Delt Fly (Machine)
2
15-20 reps
RPE 9
Day 4
#
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
AMRAP
94%
3
Pull-Up (Assisted)
3
6 reps
RPE 7
4
Bench Press (Close Grip)
3
10 reps
65%
5
Seated Row (Cable)
3
15 reps
RPE 8
6
Chest Fly (Cable)
3
15-20 reps
RPE 8
7
Chest Supported Row (Dumbbell)
2
20 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
9
Rear Delt Fly (Machine)
2
15-20 reps
RPE 9
Day 4
#
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
AMRAP
99%
3
Pull-Up (Assisted)
3
6 reps
RPE 7
4
Bench Press (Close Grip)
3
10 reps
65%
5
Seated Row (Cable)
3
15 reps
RPE 8
6
Chest Fly (Cable)
3
15-20 reps
RPE 8
7
Chest Supported Row (Dumbbell)
2
20 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
9
Rear Delt Fly (Machine)
2
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
50%
2
Pull-Up (Assisted)
3
6 reps
RPE 7
3
Bench Press (Close Grip)
3
10 reps
65%
4
Seated Row (Cable)
3
15 reps
RPE 8
5
Chest Fly (Cable)
3
15-20 reps
RPE 8
6
Chest Supported Row (Dumbbell)
2
20 reps
RPE 8
7
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
8
Rear Delt Fly (Machine)
2
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
1
AMRAP
89%
3
Reverse Lunge (Dumbbell)
3
15 reps
RPE 8
4A
Leg Curl
3
15 reps
RPE 9
4B
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Abs Crunch (Weighted)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
1
AMRAP
94%
3
Reverse Lunge (Dumbbell)
3
15 reps
RPE 8
4A
Leg Curl
3
15 reps
RPE 9
4B
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Abs Crunch (Weighted)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
1
AMRAP
99%
3
Reverse Lunge (Dumbbell)
3
15 reps
RPE 8
4A
Leg Curl
3
15 reps
RPE 9
4B
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 8
6
Abs Crunch (Weighted)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
50%
2
Reverse Lunge (Dumbbell)
3
15 reps
RPE 8
3A
Leg Curl
3
15 reps
RPE 9
3B
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
4
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Abs Crunch (Weighted)
3
10 reps
RPE 7
Day 6
#
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
AMRAP
89%
3A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8
3B
Pull-Up (Neutral Grip, Bodyweight)
3
2 reps
RPE 8
4
Dip (Weighted)
3
10 reps
RPE 8
5
T-Bar Row
3
12 reps
RPE 8
6
Overhead Press (Barbell)
3
12 reps
62.5%
7
Skull Crusher (Barbell)
3
12 reps
RPE 9
8
Tricep Extension (Cable)
2
15-20 reps
RPE 9
Day 6
#
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
AMRAP
94%
3A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8
3B
Pull-Up (Neutral Grip, Bodyweight)
3
2 reps
RPE 8
4
Dip (Weighted)
3
10 reps
RPE 8
5
T-Bar Row
3
12 reps
RPE 8
6
Overhead Press (Barbell)
3
12 reps
62.5%
7
Skull Crusher (Barbell)
3
12 reps
RPE 9
8
Tricep Extension (Cable)
2
15-20 reps
RPE 9
Day 6
#
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
AMRAP
99%
3A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8
3B
Pull-Up (Neutral Grip, Bodyweight)
3
2 reps
RPE 8
4
Dip (Weighted)
3
10 reps
RPE 8
5
T-Bar Row
3
12 reps
RPE 8
6
Overhead Press (Barbell)
3
12 reps
62.5%
7
Skull Crusher (Barbell)
3
12 reps
RPE 9
8
Tricep Extension (Cable)
2
15-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
50%
2A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
RPE 8
2B
Pull-Up (Neutral Grip, Bodyweight)
3
2 reps
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Overhead Press (Barbell)
3
12 reps
62.5%
6
Skull Crusher (Barbell)
3
12 reps
RPE 9
7
Tricep Extension (Cable)
2
15-20 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Sumo Deadlift (Barbell)
1 Set
AMRAP
89%
3
Squat (Barbell)
3 Sets
8 Reps
70%
4
Hip Thrust (Machine)
3 Sets
12 Reps
@8
5
Lying Leg Curl
3 Sets
20 Reps
@8
6
Leg Extension
3 Sets
12 Reps
@8
7
Hip Abductor (Machine)
2 Sets
15-20 Reps
@9
Day 2
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
AMRAP
89%
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
5A
Pendlay Row
3 Sets
10 Reps
@8
5B
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
6
Shoulder Press (Machine)
2 Sets
12 Reps
@8
7
Lateral Raise (Machine)
3 Sets
24 Reps
@9
8
Face Pull
2 Sets
15-20 Reps
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
1 Set
AMRAP
89%
3
Stiff Leg Deadlift
3 Sets
10 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
20 Reps
@8
5
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@7
6
Calf Raise (Leg Press)
4 Sets
12 Reps
@8
7
Cable Crunch
1 Set
15-20 Reps
@8
Day 4
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
AMRAP
89%
3
Pull-Up (Assisted)
3 Sets
6 Reps
@7
4
Bench Press (Close Grip)
3 Sets
10 Reps
65%
5
Seated Row (Cable)
3 Sets
15 Reps
@8
6
Chest Fly (Cable)
3 Sets
15-20 Reps
@8
7
Chest Supported Row (Dumbbell)
2 Sets
20 Reps
@8
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
9
Rear Delt Fly (Machine)
2 Sets
15-20 Reps
@9
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
1 Set
AMRAP
89%
3
Reverse Lunge (Dumbbell)
3 Sets
15 Reps
@8
4A
Leg Curl
3 Sets
15 Reps
@9
4B
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@9
5
Hip Abductor (Machine)
3 Sets
15 Reps
@8
6
Abs Crunch (Weighted)
3 Sets
10 Reps
@7
Day 6
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
AMRAP
89%
3A
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
AMRAP
@8
3B
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
2 Reps
@8
4
Dip (Weighted)
3 Sets
10 Reps
@8
5
T-Bar Row
3 Sets
12 Reps
@8
6
Overhead Press (Barbell)
3 Sets
12 Reps
62.5%
7
Skull Crusher (Barbell)
3 Sets
12 Reps
@9
8
Tricep Extension (Cable)
2 Sets
15-20 Reps
@9