logo
BoostcampPNG

5/3/1 + Arnold

by Fizzy :D

Program Description

Arnold split with 5/3/1 on SBD. Includes a few bench-specific accessories and variety of lower body movements

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 14, 2025 06:52
  • Last Edited
    Sep 14, 2025 06:57
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Biceps
9.5%
Upper Back
8.8%
Chest
8.7%
Glutes
8%
Quadriceps
7.3%
Lats
6.7%
Hamstrings
6.7%
Middle Delts
5.8%
Front Delts
5.7%
Lower Back
4.8%
Adductors
4.3%
Rear Delts
3.7%
Calves
3.6%
Abs
3.4%
Forearms
0.9%
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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Dip (Weighted)
3
6-8 reps
RPE 9
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
5
Lat Prayer
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Dip (Weighted)
3
6-8 reps
RPE 9
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
5
Lat Prayer
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Dip (Weighted)
3
6-8 reps
RPE 9
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
5
Lat Prayer
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Dip (Weighted)
3
6-8 reps
RPE 9
3
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
5
Lat Prayer
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Stiff Leg Deadlift
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Hamstring Curl
3
8-12 reps
RPE 9
6
Hip Adductor (Machine)
3
8-12 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Stiff Leg Deadlift
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Hamstring Curl
3
8-12 reps
RPE 9
6
Hip Adductor (Machine)
3
8-12 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Stiff Leg Deadlift
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Hamstring Curl
3
8-12 reps
RPE 9
6
Hip Adductor (Machine)
3
8-12 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Stiff Leg Deadlift
3
8-12 reps
RPE 9
3
Hack Squat
3
8-12 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Hamstring Curl
3
8-12 reps
RPE 9
6
Hip Adductor (Machine)
3
8-12 reps
RPE 9
7
Leg Raise (Captain's Chair)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
JM Press
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
JM Press
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
JM Press
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Bayesian Curl
3
8-12 reps
RPE 9
6
JM Press
3
8-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8-12 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Chest Fly (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Back Extension (Weighted)
4
8-12 reps
RPE 9
6
Hip Adductor (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Back Extension (Weighted)
4
8-12 reps
RPE 9
6
Hip Adductor (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
85%
95%
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Back Extension (Weighted)
4
8-12 reps
RPE 9
6
Hip Adductor (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Back Extension (Weighted)
4
8-12 reps
RPE 9
6
Hip Adductor (Machine)
3
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
9-12 reps
RPE 9
7
Bayesian Curl
2
8-12 reps
RPE 9
8
Hammer Curl (Cable)
3
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
9-12 reps
RPE 9
7
Bayesian Curl
2
8-12 reps
RPE 9
8
Hammer Curl (Cable)
3
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
9-12 reps
RPE 9
7
Bayesian Curl
2
8-12 reps
RPE 9
8
Hammer Curl (Cable)
3
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
80%
2
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
JM Press
3
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
9-12 reps
RPE 9
7
Bayesian Curl
2
8-12 reps
RPE 9
8
Hammer Curl (Cable)
3
8-12 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Dip (Weighted)
3 Sets
6-8 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@9
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9
5
Lat Prayer
3 Sets
8-12 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Stiff Leg Deadlift
3 Sets
8-12 Reps
@9
3
Hack Squat
3 Sets
8-12 Reps
@9
4
Standing Calf Raise
3 Sets
8-12 Reps
@9
5
Hamstring Curl
3 Sets
8-12 Reps
@9
6
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9
7
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
@9
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
3
Rear Delt Fly (Cable)
3 Sets
8-12 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
5
Bayesian Curl
3 Sets
8-12 Reps
@9
6
JM Press
3 Sets
8-12 Reps
@9
7
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 4
1
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@9
3
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
4
Dip (Weighted)
3 Sets
8-12 Reps
@9
5
Chest Fly (Cable)
3 Sets
8-12 Reps
@9
Day 5
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
3
Standing Calf Raise
4 Sets
8-12 Reps
@9
4
Leg Extension
3 Sets
8-12 Reps
@9
5
Back Extension (Weighted)
4 Sets
8-12 Reps
@9
6
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9
Day 6
1
Bench Press (Barbell)
1 Set
AMRAP
80%
2
Rear Delt Fly (Cable)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
4
JM Press
3 Sets
8-12 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
6
Bicep Curl (Dumbbell)
3 Sets
9-12 Reps
@9
7
Bayesian Curl
2 Sets
8-12 Reps
@9
8
Hammer Curl (Cable)
3 Sets
8-12 Reps
@9