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5/3/1 Prep and Fat Loss

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Program Description

**5/3/1 Prep and Fat Loss** is an advanced 6-week program designed to increase overall preparedness and promote fat loss without losing strength from Jim Wendler’s 5/3/1 Forever. Cycle through one set from the assistance exercises between each set of the main lift including warm up sets. To be done with a training max of 85% of your 1rm for the main lifts. Feel free to swap the accessories as you see fit. Can increase training max on 4. Target completing each day in 45 minutes.

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Muscle & Sculpting, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 07, 2026 12:52
  • Last Edited
    Feb 10, 2026 02:22
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.4%
Triceps
11%
Quadriceps
9.3%
Abs
9.1%
Glutes
8.9%
Upper Back
8.9%
Hamstrings
8%
Lats
8%
Chest
7.2%
Middle Delts
5.5%
Biceps
4%
Lower Back
2.3%
Adductors
1.9%
Calves
1.8%
Rear Delts
1.7%
Olympic
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Ab Wheel
3
15 reps
RPE 8
3
Dip (Bodyweight)
2
15 reps
RPE 8
4
Chin-Up (Bodyweight)
4
10 reps
RPE 8
5
Push Up
2
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Ab Wheel
3
15 reps
RPE 8
3
Dip (Bodyweight)
2
15 reps
RPE 8
4
Chin-Up (Bodyweight)
4
10 reps
RPE 8
5
Push Up
2
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Ab Wheel
3
15 reps
RPE 8
3
Dip (Bodyweight)
2
15 reps
RPE 8
4
Chin-Up (Bodyweight)
4
10 reps
RPE 8
5
Push Up
2
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Ab Wheel
3
15 reps
RPE 8
3
Dip (Bodyweight)
2
15 reps
RPE 8
4
Chin-Up (Bodyweight)
5
10 reps
RPE 8
5
Push Up
2
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Ab Wheel
3
15 reps
RPE 8
3
Dip (Bodyweight)
2
15 reps
RPE 8
4
Chin-Up (Bodyweight)
5
10 reps
RPE 8
5
Push Up
2
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Ab Wheel
3
15 reps
RPE 8
3
Dip (Bodyweight)
2
15 reps
RPE 8
4
Chin-Up (Bodyweight)
5
10 reps
RPE 8
5
Push Up
2
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
TRX Reverse fly
2
15 reps
RPE 8
3
Seated Calf Raise
2
25 reps
RPE 8
4
Chin-Up (Bodyweight)
3
12 reps
RPE 8
5
Kettlebell Gorilla Row
2
20 reps
RPE 8
6
Snatch (Kettlebell)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
TRX Reverse fly
2
15 reps
RPE 8
3
Seated Calf Raise
2
25 reps
RPE 8
4
Chin-Up (Bodyweight)
3
12 reps
RPE 8
5
Kettlebell Gorilla Row
2
20 reps
RPE 8
6
Snatch (Kettlebell)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
TRX Reverse fly
2
15 reps
RPE 8
3
Seated Calf Raise
2
25 reps
RPE 8
4
Chin-Up (Bodyweight)
3
12 reps
RPE 8
5
Kettlebell Gorilla Row
2
20 reps
RPE 8
6
Snatch (Kettlebell)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
TRX Reverse fly
2
15 reps
RPE 8
3
Seated Calf Raise
3
25 reps
RPE 8
4
Chin-Up (Bodyweight)
3
12 reps
RPE 8
5
Kettlebell Gorilla Row
2
20 reps
RPE 8
6
Snatch (Kettlebell)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
TRX Reverse fly
2
15 reps
RPE 8
3
Seated Calf Raise
2
25 reps
RPE 8
4
Chin-Up (Bodyweight)
3
12 reps
RPE 8
5
Kettlebell Gorilla Row
2
20 reps
RPE 8
6
Snatch (Kettlebell)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
TRX Reverse fly
2
15 reps
RPE 8
3
Seated Calf Raise
2
25 reps
RPE 8
4
Chin-Up (Bodyweight)
3
12 reps
RPE 8
5
Kettlebell Gorilla Row
2
20 reps
RPE 8
6
Snatch (Kettlebell)
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Ab Wheel
3
15 reps
RPE 8
3
Dip (Bodyweight)
2
15 reps
RPE 8
4
Chin-Up (Bodyweight)
4
10 reps
RPE 8
5
Push Up
2
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Ab Wheel
3
15 reps
RPE 8
3
Dip (Bodyweight)
2
15 reps
RPE 8
4
Chin-Up (Bodyweight)
4
10 reps
RPE 8
5
Push Up
2
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Ab Wheel
3
15 reps
RPE 8
3
Dip (Bodyweight)
2
15 reps
RPE 8
4
Chin-Up (Bodyweight)
4
10 reps
RPE 8
5
Push Up
2
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Ab Wheel
3
15 reps
RPE 8
3
Dip (Bodyweight)
2
15 reps
RPE 8
4
Chin-Up (Bodyweight)
5
10 reps
RPE 8
5
Push Up
2
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Ab Wheel
3
15 reps
RPE 8
3
Dip (Bodyweight)
2
15 reps
RPE 8
4
Chin-Up (Bodyweight)
5
10 reps
RPE 8
5
Push Up
2
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Ab Wheel
3
15 reps
RPE 8
3
Dip (Bodyweight)
2
15 reps
RPE 8
4
Chin-Up (Bodyweight)
5
10 reps
RPE 8
5
Push Up
2
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
TRX Reverse fly
2
15 reps
RPE 8
3
Seated Calf Raise
2
25 reps
RPE 8
4
Chin-Up (Bodyweight)
3
12 reps
RPE 8
5
Kettlebell Gorilla Row
2
20 reps
RPE 8
6
Kettlebell Swing
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
TRX Reverse fly
2
15 reps
RPE 8
3
Seated Calf Raise
2
25 reps
RPE 8
4
Chin-Up (Bodyweight)
3
12 reps
RPE 8
5
Kettlebell Gorilla Row
2
20 reps
RPE 8
6
Kettlebell Swing
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
TRX Reverse fly
2
15 reps
RPE 8
3
Seated Calf Raise
2
25 reps
RPE 8
4
Chin-Up (Bodyweight)
3
12 reps
RPE 8
5
Kettlebell Gorilla Row
2
20 reps
RPE 8
6
Kettlebell Swing
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
TRX Reverse fly
2
15 reps
RPE 8
3
Seated Calf Raise
2
25 reps
RPE 8
4
Chin-Up (Bodyweight)
3
12 reps
RPE 8
5
Kettlebell Gorilla Row
2
20 reps
RPE 8
6
Kettlebell Swing
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
TRX Reverse fly
2
15 reps
RPE 8
3
Seated Calf Raise
2
25 reps
RPE 8
4
Chin-Up (Bodyweight)
3
12 reps
RPE 8
5
Kettlebell Gorilla Row
2
20 reps
RPE 8
6
Kettlebell Swing
2
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
8
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
TRX Reverse fly
2
15 reps
RPE 8
3
Seated Calf Raise
2
25 reps
RPE 8
4
Chin-Up (Bodyweight)
3
12 reps
RPE 8
5
Kettlebell Gorilla Row
2
20 reps
RPE 8
6
Kettlebell Swing
2
20 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Ab Wheel
3 Sets
15 Reps
@8
3
Dip (Bodyweight)
2 Sets
15 Reps
@8
4
Chin-Up (Bodyweight)
4 Sets
10 Reps
@8
5
Push Up
2 Sets
25 Reps
@8
Day 2
1
Bench Press (Barbell)
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
TRX Reverse fly
2 Sets
15 Reps
@8
3
Seated Calf Raise
2 Sets
25 Reps
@8
4
Chin-Up (Bodyweight)
3 Sets
12 Reps
@8
5
Kettlebell Gorilla Row
2 Sets
20 Reps
@8
6
Snatch (Kettlebell)
2 Sets
20 Reps
@8
Day 3
1
Deadlift (Barbell)
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Ab Wheel
3 Sets
15 Reps
@8
3
Dip (Bodyweight)
2 Sets
15 Reps
@8
4
Chin-Up (Bodyweight)
4 Sets
10 Reps
@8
5
Push Up
2 Sets
25 Reps
@8
Day 4
1
Overhead Press (Barbell)
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
TRX Reverse fly
2 Sets
15 Reps
@8
3
Seated Calf Raise
2 Sets
25 Reps
@8
4
Chin-Up (Bodyweight)
3 Sets
12 Reps
@8
5
Kettlebell Gorilla Row
2 Sets
20 Reps
@8
6
Kettlebell Swing
2 Sets
20 Reps
@8