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5/3/1 Pro 5 FSL Fullbody Complete Mesocycle

by Chad D.
2 athletes joined

Program Description

**5/3/1 Pro 5 FSL Fullbody Complete Mesocycle** is a comprehensive 10-week program designed for lifters of all levels, from beginners to advanced athletes. With a focus on bodybuilding, powerlifting, and powerbuilding, this program emphasizes progressive overload through a structured approach to strength training. Each week consists of three full-body workouts, incorporating compound lifts and accessory exercises to maximize muscle growth and strength. Expect to spend about 60 minutes per session in your garage gym, utilizing essential equipment to achieve your fitness goals. Get ready to challenge yourself and see significant gains in strength and physique!

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 16, 2026 04:49
  • Last Edited
    Feb 16, 2026 11:02
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13%
Triceps
12.2%
Hamstrings
11.1%
Quadriceps
11%
Glutes
10.4%
Chest
7.4%
Upper Back
6.6%
Middle Delts
6.3%
Biceps
5.2%
Abs
4.9%
Lats
3.8%
Lower Back
3.1%
Adductors
2.4%
Rear Delts
1.4%
Forearms
1.3%
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
65%
3
Spoto Press
3
6-8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
5 reps
70%
3
Spoto Press
3
6-8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
75%
3
Spoto Press
3
6-8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
65%
3
Spoto Press
3
6-8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
5 reps
70%
3
Spoto Press
3
6-8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
75%
3
Spoto Press
3
6-8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian Deadlift (Dumbbell)
3
12+ reps
RPE 6
3
Lateral Raise (Dumbbell)
3
12+ reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
70%
80%
90%
95%
2
Squat (Barbell)
5
5 reps
70%
3
Spoto Press
3
6-8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
3 reps
65%
75%
85%
90%
2
Squat (Barbell)
5
5 reps
65%
3
Spoto Press
3
6-8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
75%
85%
95%
100%
2
Squat (Barbell)
5
5 reps
75%
3
Spoto Press
3
6-8 reps
RPE 7
4
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 7
5
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5
5 reps
65%
3
Bench Press (Close Grip)
3
6-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Face Pull
3
12-15 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Barbell)
5
5 reps
70%
3
Bench Press (Close Grip)
3
6-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Face Pull
3
12-15 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Seated Overhead Press (Barbell)
5
5 reps
75%
3
Bench Press (Close Grip)
3
6-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Face Pull
3
12-15 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5
5 reps
65%
3
Bench Press (Close Grip)
3
6-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Face Pull
3
12-15 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Barbell)
5
5 reps
70%
3
Bench Press (Close Grip)
3
6-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Face Pull
3
12-15 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Seated Overhead Press (Barbell)
5
5 reps
75%
3
Bench Press (Close Grip)
3
6-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Face Pull
3
12-15 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Close Grip)
3
12+ reps
RPE 6
3
Face Pull
3
12+ reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
70%
80%
90%
95%
2
Seated Overhead Press (Barbell)
5
5 reps
70%
3
Bench Press (Close Grip)
3
6-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Face Pull
3
12-15 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
3 reps
65%
75%
85%
90%
2
Seated Overhead Press (Barbell)
5
5 reps
65%
3
Bench Press (Close Grip)
3
6-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Face Pull
3
12-15 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
75%
85%
95%
100%
2
Seated Overhead Press (Barbell)
5
5 reps
75%
3
Bench Press (Close Grip)
3
6-8 reps
RPE 7
4
Leg Extension
3
10-12 reps
RPE 7
5
Face Pull
3
12-15 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
65%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4
Hamstring Curl
3
12-15 reps
RPE 7
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4
Hamstring Curl
3
12-15 reps
RPE 7
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4
Hamstring Curl
3
12-15 reps
RPE 7
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
65%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4
Hamstring Curl
3
12-15 reps
RPE 7
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4
Hamstring Curl
3
12-15 reps
RPE 7
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4
Hamstring Curl
3
12-15 reps
RPE 7
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Hamstring Curl
3
12+ reps
RPE 6
3
Bicep Curl (Barbell)
3
12+ reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
70%
80%
90%
95%
2
Deadlift (Barbell)
5
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4
Hamstring Curl
3
12-15 reps
RPE 7
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
3 reps
65%
75%
85%
90%
2
Deadlift (Barbell)
5
5 reps
65%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4
Hamstring Curl
3
12-15 reps
RPE 7
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
75%
85%
95%
100%
2
Deadlift (Barbell)
5
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
4
Hamstring Curl
3
12-15 reps
RPE 7
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 7
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
65%
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Upright Row (Barbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
5 reps
70%
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Upright Row (Barbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
5 reps
75%
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Upright Row (Barbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
65%
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Upright Row (Barbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
5 reps
70%
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Upright Row (Barbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
5 reps
75%
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Upright Row (Barbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lat Pulldown
3
12+ reps
RPE 6
3
Upright Row (Barbell)
3
12+ reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
3 reps
70%
80%
90%
95%
2
Bench Press (Barbell)
5
5 reps
70%
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Upright Row (Barbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
3 reps
65%
75%
85%
90%
2
Bench Press (Barbell)
5
5 reps
65%
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Upright Row (Barbell)
3
8-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
3 reps
75%
85%
95%
100%
2
Bench Press (Barbell)
5
5 reps
75%
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 7
6
Upright Row (Barbell)
3
8-12 reps
RPE 7
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
5 Reps
65%
3
Spoto Press
3 Sets
6-8 Reps
@7
4
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7
5
Chest Supported Row (Dumbbell)
3 Sets
10-12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
Day 2
1
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5 Sets
5 Reps
65%
3
Bench Press (Close Grip)
3 Sets
6-8 Reps
@7
4
Leg Extension
3 Sets
10-12 Reps
@7
5
Face Pull
3 Sets
12-15 Reps
@7
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
5 Sets
5 Reps
65%
3
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7
4
Hamstring Curl
3 Sets
12-15 Reps
@7
5
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
65%
3
Zercher Squat (Barbell)
3 Sets
6-8 Reps
@7
4
Lat Pulldown
3 Sets
8-12 Reps
@7
5
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@7
6
Upright Row (Barbell)
3 Sets
8-12 Reps
@7