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Amalgamation. Periodization. Undulation.

by BarelyLifts
5.0
(1 rating)

Program Description

I wanted to squat every day I lift but not get bored or burnt out. So I built the program around a 5/3/1 framework with Brian Alsruhe’s “hard, medium, light” percentage/rep recommendations for only squat. So every day you start with squat then do the rest of a basic 5/3/1 program. Four days a week. For assistance work it’s a balanced bodybuilding style of a mix of strength then some pump work.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 04, 2024 10:06
  • Last Edited
    Mar 01, 2025 02:35

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.2%
Quadriceps
12.5%
Glutes
10.6%
Triceps
9.4%
Middle Delts
7.2%
Biceps
6.9%
Upper Back
6.4%
Front Delts
5.9%
Calves
4.9%
Lats
4.4%
Abs
4.1%
Chest
3.7%
Adductors
3.7%
Rear Delts
3%
Lower Back
3%
Abductors
0.5%
Forearms
0.5%
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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
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
60%
70%
80%
2
Overhead Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
9 reps
65%
75%
85%
65%
3
Wide Grip Lat Pulldown
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
4
Single Arm Rear Delt Cable Fly
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Straight Leg Calf Raise
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
60%
70%
80%
2
Overhead Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
70%
80%
90%
70%
3
Wide Grip Lat Pulldown
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
4
Single Arm Rear Delt Cable Fly
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Straight Leg Calf Raise
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
60%
70%
80%
2
Overhead Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
7 reps
75%
85%
95%
75%
3
Wide Grip Lat Pulldown
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
4
Single Arm Rear Delt Cable Fly
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Straight Leg Calf Raise
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
9 reps
7 reps
55%
65%
75%
2
Romanian Deadlift (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
9 reps
65%
75%
85%
65%
3
Leg Press
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Cable)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
9 reps
7 reps
55%
65%
75%
2
Romanian Deadlift (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
70%
80%
90%
70%
3
Leg Press
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Cable)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
9 reps
7 reps
55%
65%
75%
2
Romanian Deadlift (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
7 reps
75%
85%
95%
75%
3
Leg Press
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
4
Incline Curl (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Cable)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
10 reps
8 reps
50%
60%
70%
2
Bench Press (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
9 reps
65%
75%
85%
65%
3
Seated Row (Cable)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Calf Raise (Leg Press)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
10 reps
8 reps
50%
60%
70%
2
Bench Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
70%
80%
90%
70%
3
Seated Row (Cable)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Calf Raise (Leg Press)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
15 reps
10 reps
8 reps
50%
60%
70%
2
Bench Press (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
7 reps
75%
85%
95%
75%
3
Seated Row (Cable)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Calf Raise (Leg Press)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
5 reps
5 reps
9 reps
65%
75%
85%
65%
2
Seated Hamstring Curl
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
3
Alternating Dumbbell Curl
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
70%
80%
90%
70%
2
Seated Hamstring Curl
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
3
Alternating Dumbbell Curl
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
5 reps
3 reps
1 reps
7 reps
75%
85%
95%
75%
2
Seated Hamstring Curl
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
3
Alternating Dumbbell Curl
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
4
Tricep Pushdown (Cable)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Week 1
1 / 3 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
9 Reps
7 Reps
55%
65%
75%
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
9 Reps
65%
75%
85%
65%
3
Leg Press
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
4
Incline Curl (Dumbbell)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
5
Overhead Tricep Extension (Cable)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
50%
60%
70%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
9 Reps
65%
75%
85%
65%
3
Seated Row (Cable)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
4
Lateral Raise (Dumbbell)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
5
Calf Raise (Leg Press)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
9 Reps
65%
75%
85%
65%
2
Seated Hamstring Curl
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
3
Alternating Dumbbell Curl
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
4
Tricep Pushdown (Cable)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
60%
70%
80%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
9 Reps
65%
75%
85%
65%
3
Wide Grip Lat Pulldown
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
4
Single Arm Rear Delt Cable Fly
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
5
Straight Leg Calf Raise
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
BarelyLiftsAge 33, Man
a year ago
2 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Best program ever. Literal perfection.