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!

Muscle Engagement

Front

Back

MuscleSet

Triceps

12.3%

Upper Back

12%

Lats

8.3%

Rear Delts

Biceps

7.8%

Front Delts

7.6%

Quadriceps

7.5%

Chest

7.2%

Middle Delts

6.7%

Hamstrings

6.2%

Abs

5.6%

Glutes

5.5%

Lower Back

2.9%

Forearms

1.4%

Adductors

0.8%

Abductors

0.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Larsen Press (Barbell)

3-5 reps

6-8 reps

Pull-Up (Weighted)

6-8 reps

Kroc Row

6-8 reps

Incline Chest Press (Machine)

6-8 reps

Lateral Raise (Dumbbell)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Bicep Curl (Barbell)

6-8 reps

Skull Crusher (Barbell)

8-12 reps

Day 1

Larsen Press (Barbell)

3-5 reps

6-8 reps

Pull-Up (Weighted)

6-8 reps

Kroc Row

6-8 reps

Incline Chest Press (Machine)

6-8 reps

Lateral Raise (Dumbbell)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Bicep Curl (Barbell)

6-8 reps

Skull Crusher (Barbell)

8-12 reps

Day 1

Larsen Press (Barbell)

3-5 reps

6-8 reps

Pull-Up (Weighted)

6-8 reps

Kroc Row

6-8 reps

Incline Chest Press (Machine)

6-8 reps

Lateral Raise (Dumbbell)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Bicep Curl (Barbell)

6-8 reps

Skull Crusher (Barbell)

8-12 reps

Day 1

Squat (Barbell)

1+ reps

100%

85%

High Bar Squat (Barbell)

4-6 reps

Leg Press

6-8 reps

Leg Extension

6-8 reps

Sit Up

8-12 reps

Day 2

Squat (Barbell)

5+ reps

85%

75%

High Bar Squat (Barbell)

4-6 reps

Leg Press

6-8 reps

Leg Extension

6-8 reps

Sit Up

8-12 reps

Day 2

Squat (Barbell)

3+ reps

90%

80%

High Bar Squat (Barbell)

4-6 reps

Leg Press

6-8 reps

Leg Extension

6-8 reps

Sit Up

8-12 reps

Day 2

Squat (Barbell)

1+ reps

95%

85%

High Bar Squat (Barbell)

4-6 reps

Leg Press

6-8 reps

Leg Extension

6-8 reps

Sit Up

8-12 reps

Day 2

Bench Press (Paused)

1+ reps

100%

85%

Bench Press (Close Grip)

6-8 reps

8-12 reps

Pull-Up (Weighted)

6-8 reps

Seated Row (Machine)

6-8 reps

Lateral Raise (Dumbbell)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Bicep Curl (Dumbbell)

8-12 reps

V-Handle Tricep Pushdown (Cable)

6-8 reps

Day 3

Bench Press (Paused)

5+ reps

85%

75%

Bench Press (Close Grip)

6-8 reps

8-12 reps

Pull-Up (Weighted)

6-8 reps

Seated Row (Machine)

6-8 reps

Lateral Raise (Dumbbell)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Bicep Curl (Dumbbell)

8-12 reps

V-Handle Tricep Pushdown (Cable)

6-8 reps

Day 3

Bench Press (Paused)

3+ reps

90%

80%

Bench Press (Close Grip)

6-8 reps

8-12 reps

Pull-Up (Weighted)

6-8 reps

Seated Row (Machine)

6-8 reps

Lateral Raise (Dumbbell)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Bicep Curl (Dumbbell)

8-12 reps

V-Handle Tricep Pushdown (Cable)

6-8 reps

Day 3

Bench Press (Paused)

1+ reps

95%

85%

Bench Press (Close Grip)

6-8 reps

8-12 reps

Pull-Up (Weighted)

6-8 reps

Seated Row (Machine)

6-8 reps

Lateral Raise (Dumbbell)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Bicep Curl (Dumbbell)

8-12 reps

V-Handle Tricep Pushdown (Cable)

6-8 reps

Day 3

Deadlift (Barbell)

1+ reps

100%

85%

Deadlift (Paused)

3-5 reps

Romanian Deadlift (Barbell)

6-8 reps

Back Extension (Weighted)

8-12 reps

Lying Leg Curl

6-8 reps

Sit Up

8-12 reps

Day 4

Deadlift (Barbell)

5+ reps

85%

75%

Deadlift (Paused)

3-5 reps

Romanian Deadlift (Barbell)

6-8 reps

Back Extension (Weighted)

8-12 reps

Lying Leg Curl

6-8 reps

Sit Up

8-12 reps

Day 4

Deadlift (Barbell)

3+ reps

90%

80%

Deadlift (Paused)

3-5 reps

Romanian Deadlift (Barbell)

6-8 reps

Back Extension (Weighted)

8-12 reps

Lying Leg Curl

6-8 reps

Sit Up

8-12 reps

Day 4

Deadlift (Barbell)

1+ reps

95%

85%

Deadlift (Paused)

3-5 reps

Romanian Deadlift (Barbell)

6-8 reps

Back Extension (Weighted)

8-12 reps

Lying Leg Curl

6-8 reps

Sit Up

8-12 reps

Day 4

Larsen Press (Barbell)

3-5 reps

6-8 reps

Pull-Up (Weighted)

6-8 reps

Kroc Row

6-8 reps

Incline Chest Press (Machine)

6-8 reps

Lateral Raise (Dumbbell)

8-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Bicep Curl (Barbell)

6-8 reps

Skull Crusher (Barbell)

8-12 reps

Day 5

Dip (Weighted)

4-6 reps

6-8 reps

Chin-Up (Weighted)

6-8 reps

Lateral Raise (Cable)

8-12 reps

Rear Delt Fly (Cable)

8-12 reps

Incline Curl (Dumbbell)

8-12 reps

V-Handle Tricep Pushdown (Cable)

6-8 reps

Hammer Curl

8-12 reps

Tricep Extension (Cable)

8-12 reps

Day 5

Dip (Weighted)

4-6 reps

6-8 reps

Chin-Up (Weighted)

6-8 reps

Lateral Raise (Cable)

8-12 reps

Rear Delt Fly (Cable)

8-12 reps

Incline Curl (Dumbbell)

8-12 reps

V-Handle Tricep Pushdown (Cable)

6-8 reps

Hammer Curl

8-12 reps

Tricep Extension (Cable)

8-12 reps

Day 5

Dip (Weighted)

4-6 reps

6-8 reps

Chin-Up (Weighted)

6-8 reps

Lateral Raise (Cable)

8-12 reps

Rear Delt Fly (Cable)

8-12 reps

Incline Curl (Dumbbell)

8-12 reps

V-Handle Tricep Pushdown (Cable)

6-8 reps

Hammer Curl

8-12 reps

Tricep Extension (Cable)

8-12 reps

Day 1

Larsen Press (Barbell)

1 Set

2 Sets

3-5 Reps

6-8 Reps

Pull-Up (Weighted)

3 Sets

6-8 Reps

Kroc Row

3 Sets

6-8 Reps

Incline Chest Press (Machine)

3 Sets

6-8 Reps

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps

Rear Delt Fly (Dumbbell)

3 Sets

8-12 Reps

Bicep Curl (Barbell)

3 Sets

6-8 Reps

Skull Crusher (Barbell)

3 Sets

8-12 Reps

Day 2

Squat (Barbell)

1 Set

5+ Reps

85%

75%

High Bar Squat (Barbell)

2 Sets

4-6 Reps

Leg Press

2 Sets

6-8 Reps

Leg Extension

3 Sets

6-8 Reps

Sit Up

3 Sets

8-12 Reps

Day 3

Bench Press (Paused)

1 Set

5+ Reps

85%

75%

Bench Press (Close Grip)

1 Set

6-8 Reps

8-12 Reps

Pull-Up (Weighted)

3 Sets

6-8 Reps

Seated Row (Machine)

3 Sets

6-8 Reps

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps

Rear Delt Fly (Dumbbell)

3 Sets

8-12 Reps

Bicep Curl (Dumbbell)

3 Sets

8-12 Reps

V-Handle Tricep Pushdown (Cable)

3 Sets

6-8 Reps

Day 4

Deadlift (Barbell)

1 Set

5+ Reps

85%

75%

Deadlift (Paused)

1 Set

3-5 Reps

Romanian Deadlift (Barbell)

2 Sets

6-8 Reps

Back Extension (Weighted)

2 Sets

8-12 Reps

Lying Leg Curl

3 Sets

6-8 Reps

Sit Up

3 Sets

8-12 Reps

Day 5

Dip (Weighted)

1 Set

2 Sets

4-6 Reps

6-8 Reps

Chin-Up (Weighted)

3 Sets

6-8 Reps

Lateral Raise (Cable)

6 Sets

8-12 Reps

Rear Delt Fly (Cable)

6 Sets

8-12 Reps

Incline Curl (Dumbbell)

3 Sets

8-12 Reps

V-Handle Tricep Pushdown (Cable)

3 Sets

6-8 Reps

Hammer Curl

3 Sets

8-12 Reps

Tricep Extension (Cable)

3 Sets

8-12 Reps