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Modified 531

by Jay
2 athletes joined

Program Description

This is a program I based off of 5/3/1 BBBB from Jim Wendler. I am by no means an expert but I tailored this program to the best of my abilities to fit my needs and schedule. Alternate exercises weekly 4th deload week is optional Training max is 80-90% of your actual max Input a new TM to start each new cycle Generally speaking, below are the recommended increases to your TM for each new cycle: • Squat +10 lb / 5 kg • Deadlift +10 lb / 5 kg • Bench +5 lb / 2.5 kg • Overhead Press +5 1b / 2.5 kg Enjoy

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 17, 2024 02:20
  • Last Edited
    Aug 22, 2024 12:38

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Squat (Barbell)
3
3-8 reps
65%
4A
Pull-Up (Bodyweight)
3
15 reps
-
4B
Dip (Bodyweight)
3
15 reps
-
5A
Shrug (Barbell)
3
15 reps
-
5B
Bicep Curl (Barbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Deadlift (Barbell)
3
10 reps
50%
4A
Dip (Bodyweight)
3
10 reps
-
4B
Chin-Up (Bodyweight)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Deadlift (Barbell)
3
10 reps
50%
4A
Dip (Bodyweight)
3
10 reps
-
4B
Chin-Up (Bodyweight)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Squat (Barbell)
3
5 reps
40%
3
Deadlift (Barbell)
3
10 reps
50%
4A
Dip (Bodyweight)
3
10 reps
-
4B
Chin-Up (Bodyweight)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
6 reps
-
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Overhead Press (Barbell)
5
10 reps
65%
4
Barbell Row
5
10 reps
-
5A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5B
Single Leg Deadlift
3
8 reps
-
6
Ab Wheel
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Barbell)
3
10 reps
50%
3
Barbell Row
3
10 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4B
Single Leg Deadlift
3
10 reps
-
5
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Barbell)
3
10 reps
50%
3
Barbell Row
3
10 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4B
Single Leg Deadlift
3
10 reps
-
5
Ab Wheel
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
40%
2
Incline Bench Press (Barbell)
3
10 reps
50%
3
Barbell Row
3
10 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4B
Single Leg Deadlift
3
10 reps
-
5
Ab Wheel
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Romanian Deadlift (Barbell)
3
5-8 reps
65%
4A
Dip (Bodyweight)
3
10 reps
-
4B
Face Pull
3
10 reps
-
5A
Shrug (Barbell)
3
10 reps
-
5B
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Power Clean
3
3 reps
50%
4A
Dip (Bodyweight)
3
10 reps
-
4B
Face Pull
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Power Clean
3
3 reps
50%
4A
Dip (Bodyweight)
3
10 reps
-
4B
Face Pull
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15-20 reps
-
2
Deadlift (Barbell)
3
5 reps
40%
3
Power Clean
3
3 reps
50%
4A
Dip (Bodyweight)
3
10 reps
-
4B
Face Pull
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
6 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Incline Bench Press (Barbell)
1
AMRAP
65%
4
Barbell Row
3
10 reps
50%
5A
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5B
Single Leg Deadlift
3
8 reps
-
6
Ab Wheel
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
3
10 reps
50%
3
Barbell Row
3
10 reps
50%
4A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4B
Single Leg Deadlift
3
10 reps
-
5
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
3
10 reps
50%
3
Barbell Row
3
10 reps
50%
4A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4B
Single Leg Deadlift
3
10 reps
-
5
Ab Wheel
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
40%
2
Overhead Press (Barbell)
3
10 reps
50%
3
Barbell Row
3
10 reps
50%
4A
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
4B
Single Leg Deadlift
3
10 reps
-
5
Ab Wheel
3
10 reps
-
Week 1
1 / 4 Weeks
Day 3
1
Box Jump
3 Sets
5 Reps
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
65%
4A
Dip (Bodyweight)
3 Sets
10 Reps
-
4B
Face Pull
3 Sets
10 Reps
-
5A
Shrug (Barbell)
3 Sets
10 Reps
-
5B
Bicep Curl (Barbell)
3 Sets
10 Reps
-
Day 4
1
Med Ball Slam
3 Sets
6 Reps
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Incline Bench Press (Barbell)
1 Set
AMRAP
65%
4
Barbell Row
3 Sets
10 Reps
50%
5A
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
5B
Single Leg Deadlift
3 Sets
8 Reps
-
6
Ab Wheel
5 Sets
10 Reps
-
Day 1
1
Box Jump
3 Sets
5 Reps
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Squat (Barbell)
3 Sets
3-8 Reps
65%
4A
Pull-Up (Bodyweight)
3 Sets
15 Reps
-
4B
Dip (Bodyweight)
3 Sets
15 Reps
-
5A
Shrug (Barbell)
3 Sets
15 Reps
-
5B
Bicep Curl (Barbell)
3 Sets
15 Reps
-
Day 2
1
Med Ball Slam
3 Sets
6 Reps
-
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Overhead Press (Barbell)
5 Sets
10 Reps
65%
4
Barbell Row
5 Sets
10 Reps
-
5A
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
5B
Single Leg Deadlift
3 Sets
8 Reps
-
6
Ab Wheel
5 Sets
10 Reps
-