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BoostcampPNG
Stress Strength Program
by 김세준
5 athletes joined
Program Description
Program Description -nSuns 5/3/1 + back(pull)
Program Overview
Level
Novice, Intermediate, Advanced, Beginner
Goal
Powerbuilding, Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jul 01, 2024 02:50
Last Edited
Jul 15, 2024 11:42
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Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1.1 Reps
3 Reps
3 Reps
5 Reps
5.1 Reps
75%
85%
95%
90%
80%
70%
70%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1.1 Reps
3 Reps
3 Reps
5 Reps
5.1 Reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
40%
50%
60%
60%
60%
60%
60%
60%
Day 4
1
Rack Pull (Barbell)
1 Set
2 Sets
3 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
8.1 Reps
65%
75%
85%
80%
70%
65%
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 6
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1.1 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5.1 Reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
40%
50%
60%
60%
60%
60%
60%
60%
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
8.1 Reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1.1 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3.1 Reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
8.1 Reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1.1 Reps
3 Reps
3 Reps
5 Reps
5.1 Reps
75%
85%
95%
90%
80%
70%
70%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1.1 Reps
3 Reps
3 Reps
5 Reps
5.1 Reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
40%
50%
60%
60%
60%
60%
60%
60%
Day 4
1
Rack Pull (Barbell)
1 Set
2 Sets
3 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
8.1 Reps
65%
75%
85%
80%
70%
65%
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1.1 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3.1 Reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 6
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1.1 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5.1 Reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
40%
50%
60%
60%
60%
60%
60%
60%
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
8.1 Reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1.1 Reps
3 Reps
3 Reps
5 Reps
5.1 Reps
75%
85%
95%
90%
80%
70%
70%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1.1 Reps
3 Reps
3 Reps
5 Reps
5.1 Reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
40%
50%
60%
60%
60%
60%
60%
60%
Day 4
1
Rack Pull (Barbell)
1 Set
2 Sets
3 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
8.1 Reps
65%
75%
85%
80%
70%
65%
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1.1 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3.1 Reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 6
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1.1 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5.1 Reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
40%
50%
60%
60%
60%
60%
60%
60%
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
8.1 Reps
65%
75%
85%
80%
70%
65%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 2
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1.1 Reps
3 Reps
3 Reps
5 Reps
5.1 Reps
75%
85%
95%
90%
80%
70%
70%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 3
1
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1.1 Reps
3 Reps
3 Reps
5 Reps
5.1 Reps
75%
85%
95%
90%
80%
70%
65%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
40%
50%
60%
60%
60%
60%
60%
60%
Day 4
1
Rack Pull (Barbell)
1 Set
2 Sets
3 Sets
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
5 Reps
7 Reps
8.1 Reps
65%
75%
85%
80%
70%
65%
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1.1 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3.1 Reps
75%
85%
95%
90%
80%
75%
70%
65%
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
50%
60%
70%
70%
70%
70%
70%
70%
Day 6
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1.1 Reps
3 Reps
5 Reps
3 Reps
3 Reps
5.1 Reps
75%
85%
95%
90%
85%
80%
70%
65%
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
5 Reps
7 Reps
4 Reps
6 Reps
8 Reps
40%
50%
60%
60%
60%
60%
60%
60%