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Anime Training Type Shit 5/3/1 UP/L/A

by Max D
2 athletes joined

Program Description

Powerlifting focus utilising an edited 5/3/1 progression scheme with bodybuilding accesories to focus on building a solid foundation of hypertrophy

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 18, 2024 01:14
  • Last Edited
    Jun 18, 2025 10:43

Summary

Unleash your inner hero with the Anime Training Type Shit 5/3/1 UP/L/A program! Over the course of 4 weeks, you’ll hit the gym 5 days a week, focusing on upper and lower body strength through a mix of compound lifts and accessory work. This program features a blend of barbell and dumbbell exercises, including the Larsen Press, Squats, and Weighted Pull-Ups, designed to build muscle and enhance your overall performance. Get ready to push your limits and transform your physique with this structured and dynamic training plan!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3A
Kroc Row
3
6-8 reps
-
3B
Incline Chest Press (Machine)
3
6-8 reps
-
4A
Lateral Raise (Dumbbell)
3
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5A
Bicep Curl (Barbell)
3
6-8 reps
-
5B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3A
Kroc Row
3
6-8 reps
-
3B
Incline Chest Press (Machine)
3
6-8 reps
-
4A
Lateral Raise (Dumbbell)
3
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5A
Bicep Curl (Barbell)
3
6-8 reps
-
5B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3A
Kroc Row
3
6-8 reps
-
3B
Incline Chest Press (Machine)
3
6-8 reps
-
4A
Lateral Raise (Dumbbell)
3
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5A
Bicep Curl (Barbell)
3
6-8 reps
-
5B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1+ reps
1+ reps
100%
85%
2
High Bar Squat (Barbell)
2
4-6 reps
-
3
Leg Press
2
6-8 reps
-
4A
Leg Extension
3
6-8 reps
-
4B
Sit Up
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5+ reps
5+ reps
85%
75%
2
High Bar Squat (Barbell)
2
4-6 reps
-
3
Leg Press
2
6-8 reps
-
4A
Leg Extension
3
6-8 reps
-
4B
Sit Up
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3+ reps
3+ reps
90%
80%
2
High Bar Squat (Barbell)
2
4-6 reps
-
3
Leg Press
2
6-8 reps
-
4A
Leg Extension
3
6-8 reps
-
4B
Sit Up
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1+ reps
1+ reps
95%
85%
2
High Bar Squat (Barbell)
2
4-6 reps
-
3
Leg Press
2
6-8 reps
-
4A
Leg Extension
3
6-8 reps
-
4B
Sit Up
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1+ reps
1+ reps
100%
85%
2
Bench Press (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Seated Row (Machine)
3
6-8 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6A
Bicep Curl (Dumbbell)
3
8-12 reps
-
6B
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
5+ reps
5+ reps
85%
75%
2
Bench Press (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Seated Row (Machine)
3
6-8 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6A
Bicep Curl (Dumbbell)
3
8-12 reps
-
6B
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
3+ reps
3+ reps
90%
80%
2
Bench Press (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Seated Row (Machine)
3
6-8 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6A
Bicep Curl (Dumbbell)
3
8-12 reps
-
6B
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1+ reps
1+ reps
95%
85%
2
Bench Press (Close Grip)
1
1
6-8 reps
8-12 reps
-
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Seated Row (Machine)
3
6-8 reps
-
5A
Lateral Raise (Dumbbell)
3
8-12 reps
-
5B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6A
Bicep Curl (Dumbbell)
3
8-12 reps
-
6B
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1+ reps
1+ reps
100%
85%
2
Deadlift (Paused)
1
3-5 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5A
Lying Leg Curl
3
6-8 reps
-
5B
Sit Up
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5+ reps
5+ reps
85%
75%
2
Deadlift (Paused)
1
3-5 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5A
Lying Leg Curl
3
6-8 reps
-
5B
Sit Up
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3+ reps
3+ reps
90%
80%
2
Deadlift (Paused)
1
3-5 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5A
Lying Leg Curl
3
6-8 reps
-
5B
Sit Up
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1+ reps
1+ reps
95%
85%
2
Deadlift (Paused)
1
3-5 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Back Extension (Weighted)
2
8-12 reps
-
5A
Lying Leg Curl
3
6-8 reps
-
5B
Sit Up
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
2
3-5 reps
6-8 reps
-
-
2
Pull-Up (Weighted)
3
6-8 reps
-
3A
Kroc Row
3
6-8 reps
-
3B
Incline Chest Press (Machine)
3
6-8 reps
-
4A
Lateral Raise (Dumbbell)
3
8-12 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
5A
Bicep Curl (Barbell)
3
6-8 reps
-
5B
Skull Crusher (Barbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
4-6 reps
6-8 reps
-
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3A
Lateral Raise (Cable)
6
8-12 reps
-
3B
Rear Delt Fly (Cable)
6
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Tricep Extension (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
4-6 reps
6-8 reps
-
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3A
Lateral Raise (Cable)
6
8-12 reps
-
3B
Rear Delt Fly (Cable)
6
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Tricep Extension (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
2
4-6 reps
6-8 reps
-
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3A
Lateral Raise (Cable)
6
8-12 reps
-
3B
Rear Delt Fly (Cable)
6
8-12 reps
-
4A
Incline Curl (Dumbbell)
3
8-12 reps
-
4B
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
-
5A
Hammer Curl
3
8-12 reps
-
5B
Tricep Extension (Cable)
3
8-12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Larsen Press (Barbell)
1 Set
2 Sets
3-5 Reps
6-8 Reps
-
-
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
-
3A
Kroc Row
3 Sets
6-8 Reps
-
3B
Incline Chest Press (Machine)
3 Sets
6-8 Reps
-
4A
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
4B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
-
5A
Bicep Curl (Barbell)
3 Sets
6-8 Reps
-
5B
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
5+ Reps
5+ Reps
85%
75%
2
High Bar Squat (Barbell)
2 Sets
4-6 Reps
-
3
Leg Press
2 Sets
6-8 Reps
-
4A
Leg Extension
3 Sets
6-8 Reps
-
4B
Sit Up
3 Sets
8-12 Reps
-
Day 3
1
Bench Press (Paused)
1 Set
1 Set
5+ Reps
5+ Reps
85%
75%
2
Bench Press (Close Grip)
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
3
Pull-Up (Weighted)
3 Sets
6-8 Reps
-
4
Seated Row (Machine)
3 Sets
6-8 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
5B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
-
6A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
6B
V-Handle Tricep Pushdown (Cable)
3 Sets
6-8 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
5+ Reps
5+ Reps
85%
75%
2
Deadlift (Paused)
1 Set
3-5 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
4
Back Extension (Weighted)
2 Sets
8-12 Reps
-
5A
Lying Leg Curl
3 Sets
6-8 Reps
-
5B
Sit Up
3 Sets
8-12 Reps
-
Day 5
1
Dip (Weighted)
1 Set
2 Sets
4-6 Reps
6-8 Reps
-
-
2
Chin-Up (Weighted)
3 Sets
6-8 Reps
-
3A
Lateral Raise (Cable)
6 Sets
8-12 Reps
-
3B
Rear Delt Fly (Cable)
6 Sets
8-12 Reps
-
4A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
4B
V-Handle Tricep Pushdown (Cable)
3 Sets
6-8 Reps
-
5A
Hammer Curl
3 Sets
8-12 Reps
-
5B
Tricep Extension (Cable)
3 Sets
8-12 Reps
-