Anime Training Type Shit 5/3/1 UP/L/A
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Larsen Press (Barbell) | 1 | 3–5 reps |
| 2 | 6–8 reps | ||
| 2 | Pull-Up (Weighted) | 3 | 6–8 reps |
| Superset | |||
| 3A | Kroc Row | 3 | 6–8 reps |
| 3B | Incline Chest Press (Machine) | 3 | 6–8 reps |
| Superset | |||
| 4A | Lateral Raise (Dumbbell) | 3 | 8–12 reps |
| 4B | Rear Delt Fly (Dumbbell) | 3 | 8–12 reps |
| Superset | |||
| 5A | Bicep Curl (Barbell) | 3 | 6–8 reps |
| 5B | Skull Crusher (Barbell) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5+ reps | 85% |
| 1 | 5+ reps | 75% | ||
| 2 | High Bar Squat (Barbell) | 2 | 4–6 reps | — |
| 3 | Leg Press | 2 | 6–8 reps | — |
| Superset | ||||
| 4A | Leg Extension | 3 | 6–8 reps | — |
| 4B | Sit Up | 3 | 8–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 1 | 5+ reps | 85% |
| 1 | 5+ reps | 75% | ||
| 2 | Bench Press (Close Grip) | 1 | 6–8 reps | — |
| 1 | 8–12 reps | — | ||
| 3 | Pull-Up (Weighted) | 3 | 6–8 reps | — |
| 4 | Seated Row (Machine) | 3 | 6–8 reps | — |
| Superset | ||||
| 5A | Lateral Raise (Dumbbell) | 3 | 8–12 reps | — |
| 5B | Rear Delt Fly (Dumbbell) | 3 | 8–12 reps | — |
| Superset | ||||
| 6A | Bicep Curl (Dumbbell) | 3 | 8–12 reps | — |
| 6B | V-Handle Tricep Pushdown (Cable) | 3 | 6–8 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5+ reps | 85% |
| 1 | 5+ reps | 75% | ||
| 2 | Deadlift (Paused) | 1 | 3–5 reps | — |
| 3 | Romanian Deadlift (Barbell) | 2 | 6–8 reps | — |
| 4 | Back Extension (Weighted) | 2 | 8–12 reps | — |
| Superset | ||||
| 5A | Lying Leg Curl | 3 | 6–8 reps | — |
| 5B | Sit Up | 3 | 8–12 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dip (Weighted) | 1 | 4–6 reps |
| 2 | 6–8 reps | ||
| 2 | Chin-Up (Weighted) | 3 | 6–8 reps |
| Superset | |||
| 3A | Lateral Raise (Cable) | 6 | 8–12 reps |
| 3B | Rear Delt Fly (Cable) | 6 | 8–12 reps |
| Superset | |||
| 4A | Incline Curl (Dumbbell) | 3 | 8–12 reps |
| 4B | V-Handle Tricep Pushdown (Cable) | 3 | 6–8 reps |
| Superset | |||
| 5A | Hammer Curl | 3 | 8–12 reps |
| 5B | Tricep Extension (Cable) | 3 | 8–12 reps |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Anime Training Type Shit 5/3/1 UP/L/A is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Anime Training Type Shit 5/3/1 UP/L/A is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Anime Training Type Shit 5/3/1 UP/L/A is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
