logo
BoostcampPNG

5,3,1 mshtaq

by Msh Ghh
2 athletes joined

Program Description

Lifters aiming to improve squat, bench, and deadlift simultaneously. Those who want a structured rep scheme for strength plus accessory work for hypertrophy. Intermediate to advanced lifters familiar with 5/3/1 percentages and form. De-load after the 3rd week of main lifts. Take a full rest day after Day 2 and Day 7. Use 90% of your TM for main lift percentages. Adjust accessory volume depending on recovery and energy. Focus on form, control, and progressive overload. increase weekly your 90% by how u preformed on month don't make it strict just 5 kg lower body or 2.5-3 kg upper be more versatile. and its joint friendly one while pushing u hard .

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 31, 2025 02:38
  • Last Edited
    Oct 31, 2025 04:21
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.5%
Chest
9.9%
Triceps
8.9%
Upper Back
8.6%
Lats
8.6%
Front Delts
7.3%
Quadriceps
7.1%
Hamstrings
7%
Biceps
5.9%
Abs
5.1%
Middle Delts
4.8%
Adductors
4.5%
Calves
3.2%
Abductors
3.2%
Lower Back
2.9%
Forearms
1.3%
Rear Delts
0.3%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
5+ reps
85%
3
Deadlift (Barbell)
3
7 reps
60%
4
Squat Variation
3
8 reps
60%
5
Leg Extension
2
8-12 reps
-
6
Hamstring Curl
3
8-12 reps
-
7
Glute Kickback (Cable)
3
8-12 reps
-
8
Seated Calf Raise
3
8-12 reps
-
9
Hip Adductor (Machine)
3
8-12 reps
-
10
Hip Abductor (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
3+ reps
90%
3
Deadlift (Barbell)
3
5 reps
65%
4
Squat Variation
3
6 reps
65%
5
Leg Extension
2
8-10 reps
-
6
Hamstring Curl
3
8-10 reps
-
7
Glute Kickback (Cable)
3
8-10 reps
-
8
Seated Calf Raise
3
8-10 reps
-
9
Hip Adductor (Machine)
3
8-10 reps
-
10
Hip Abductor (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
1+ reps
95%
3
Deadlift (Barbell)
3
4 reps
70%
4
Squat Variation
3
5 reps
65%
5
Leg Extension
2
5-7 reps
-
6
Hamstring Curl
3
5-7 reps
-
7
Glute Kickback (Cable)
3
5-7 reps
-
8
Seated Calf Raise
3
5-7 reps
-
9
Hip Adductor (Machine)
3
5-7 reps
-
10
Hip Abductor (Machine)
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
5+ reps
85%
3
Bench Press (Barbell)
3
7 reps
60%
4
Bent Over Row (Dumbbell)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
7
Dip (Weighted)
3
AMRAP
-
8
Cable Crunch
3
8-12 reps
-
9
Ql Raises + Back Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
3+ reps
90%
3
Bench Press (Barbell)
3
5 reps
65%
4
Bent Over Row (Dumbbell)
3
8-10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
7
Dip (Weighted)
3
AMRAP
-
8
Cable Crunch
3
8-10 reps
-
9
Ql Raises + Back Extension
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
1+ reps
95%
3
Bench Press (Barbell)
3
4 reps
70%
4
Bent Over Row (Dumbbell)
3
5-7 reps
-
5
Seated Shoulder Press (Dumbbell)
3
5-7 reps
-
6
Wide Grip Pull-Up
3
AMRAP
-
7
Dip (Weighted)
3
AMRAP
-
8
Cable Crunch
3
5-7 reps
-
9
Ql Raises + Back Extension
3
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5-8 reps
70%
2
Bent Over Row (Dumbbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Pec Deck (Machine)
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
2
8-12 reps
-
7
Reverse Curl (Barbell)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5-8 reps
70%
2
Bent Over Row (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
8-10 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Pec Deck (Machine)
3
8-10 reps
-
6
Hammer Curl (Dumbbell)
2
8-10 reps
-
7
Reverse Curl (Barbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5-8 reps
70%
2
Bent Over Row (Dumbbell)
3
5-7 reps
-
3
Lateral Raise (Dumbbell)
3
5-7 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Pec Deck (Machine)
3
5-7 reps
-
6
Hammer Curl (Dumbbell)
2
5-7 reps
-
7
Reverse Curl (Barbell)
2
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
5+ reps
85%
3
Squat (Barbell)
3
7 reps
60%
4
Deadlift Variation
3
8 reps
60%
5
Glute Kickback (Cable)
3
8-12 reps
-
6
Romanian Deadlift (Barbell)
3
8-12 reps
-
7
Standing Calf Raise
3
8-12 reps
-
8
Hip Adductor (Machine)
3
8-12 reps
-
9
Hip Abductor (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
3+ reps
90%
3
Squat (Barbell)
3
5 reps
65%
4
Deadlift Variation
3
6 reps
65%
5
Glute Kickback (Cable)
3
8-10 reps
-
6
Romanian Deadlift (Barbell)
3
8-10 reps
-
7
Standing Calf Raise
3
8-10 reps
-
8
Hip Adductor (Machine)
3
8-10 reps
-
9
Hip Abductor (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
1+ reps
95%
3
Squat (Barbell)
3
4 reps
70%
4
Deadlift Variation
3
5 reps
65%
5
Glute Kickback (Cable)
3
5-7 reps
-
6
Romanian Deadlift (Barbell)
3
5-7 reps
-
7
Standing Calf Raise
3
5-7 reps
-
8
Hip Adductor (Machine)
3
5-7 reps
-
9
Hip Abductor (Machine)
3
5-7 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5-8 reps
65%
2
Bent Over Row (Dumbbell)
3
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Dip (Weighted)
3
AMRAP
-
6
Cable Crunch
3
8-12 reps
-
7
Ql Raises + Back Extension
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4-7 reps
70%
2
Bent Over Row (Dumbbell)
3
8-10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Dip (Weighted)
3
AMRAP
-
6
Cable Crunch
3
8-10 reps
-
7
Ql Raises + Back Extension
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4-6 reps
70%
2
Bent Over Row (Dumbbell)
3
5-7 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-7 reps
-
4
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
5
Dip (Weighted)
3
AMRAP
-
6
Cable Crunch
3
5-7 reps
-
7
Ql Raises + Back Extension
3
5-7 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)
1 Set
5+ Reps
85%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
60%
60%
60%
4
Squat Variation
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
60%
60%
60%
5
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Hamstring Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Glute Kickback (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8
Seated Calf Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
9
Hip Adductor (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
10
Hip Abductor (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
5+ Reps
85%
3
Bench Press (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
60%
60%
60%
4
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Wide Grip Pull-Up
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
7
Dip (Weighted)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
8
Cable Crunch
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
9
Ql Raises + Back Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 3
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
70%
70%
70%
2
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
5
Pec Deck (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
7
Reverse Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
5+ Reps
85%
3
Squat (Barbell)
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
60%
60%
60%
4
Deadlift Variation
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
60%
60%
60%
5
Glute Kickback (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Standing Calf Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
8
Hip Adductor (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
9
Hip Abductor (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
Day 5
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
65%
65%
65%
2
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
5
Dip (Weighted)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
6
Cable Crunch
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Ql Raises + Back Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-