5/3/1 2x2x2

by Jonathan D.

9 athletes joined

Program Description

Dividing your training to three different areas, conditioning, recovery and weight training. Add 5lbs to upper body lifts and 10lbs to lower body after finishing the program. Rep max % are 80-85 of 1 rep max

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Feb 06, 2025 01:53
Last Edited
Jun 24, 2025 03:53

Summary

Unlock your strength potential with the 5/3/1 2x2x2 program, a focused 3-week training plan designed for serious lifters. Committing just two days a week, you'll engage in a blend of heavy barbell lifts, including squats, bench presses, and deadlifts, alongside accessory movements to enhance your overall power and endurance. This program emphasizes progressive overload, pushing you to achieve personal records while building a solid foundation in a garage gym setting. Elevate your training and see measurable gains in strength and muscle definition!

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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

Day 1

Squat (Barbell)

5 reps

15 reps

65%

75%

85%

65%

Bench Press (Barbell)

5 reps

15 reps

65%

75%

85%

65%

Dumbbell Row

10 reps

RPE 6

RPE 8

RPE 10

Incline Tricep Extension (Dumbbell)

10 reps

RPE 6

RPE 8

RPE 10

Hanging Knee Raise

15 reps

RPE 10

Day 1

Squat (Barbell)

3 reps

12 reps

70%

80%

90%

70%

Bench Press (Barbell)

3 reps

12 reps

70%

80%

90%

70%

Dumbbell Row

10 reps

RPE 6

RPE 8

RPE 10

Incline Tricep Extension (Dumbbell)

10 reps

RPE 6

RPE 8

RPE 10

Hanging Knee Raise

15 reps

RPE 10

Day 1

Squat (Barbell)

5 reps

3 reps

1 reps

10 reps

75%

85%

95%

75%

Bench Press (Barbell)

5 reps

3 reps

1 reps

10 reps

75%

85%

95%

75%

Dumbbell Row

10 reps

RPE 6

RPE 8

RPE 10

Incline Tricep Extension (Dumbbell)

10 reps

RPE 6

RPE 8

RPE 10

Hanging Knee Raise

15 reps

RPE 10

Day 2

Trap Bar Deadlift

5 reps

10 reps

65%

75%

85%

65%

Overhead Press (Barbell)

5 reps

15 reps

65%

75%

85%

65%

Pull-Up (Bodyweight)

1 reps

Dip (Bodyweight)

6 reps

8 reps

RPE 6

RPE 8

RPE 10

Leg Press

15 reps

RPE 6

RPE 8

RPE 10

Day 2

Trap Bar Deadlift

3 reps

10 reps

70%

80%

90%

70%

Overhead Press (Barbell)

3 reps

12 reps

70%

80%

90%

70%

Pull-Up (Bodyweight)

1 reps

Dip (Bodyweight)

6 reps

8 reps

RPE 6

RPE 8

RPE 10

Leg Press

15 reps

RPE 6

RPE 8

RPE 10

Day 2

Trap Bar Deadlift

5 reps

3 reps

1 reps

8 reps

75%

85%

95%

75%

Overhead Press (Barbell)

5 reps

3 reps

1 reps

10 reps

75%

85%

95%

75%

Pull-Up (Bodyweight)

1 reps

Dip (Bodyweight)

6 reps

8 reps

RPE 6

RPE 8

RPE 10

Leg Press

15 reps

RPE 6

RPE 8

RPE 10

Day 1

Squat (Barbell)

1 Set

5 Reps

15 Reps

65%

75%

85%

65%

Bench Press (Barbell)

1 Set

5 Reps

15 Reps

65%

75%

85%

65%

Dumbbell Row

1 Set

10 Reps

@10

Incline Tricep Extension (Dumbbell)

1 Set

10 Reps

@10

Hanging Knee Raise

3 Sets

15 Reps

@10

Day 2

Trap Bar Deadlift

1 Set

5 Reps

10 Reps

65%

75%

85%

65%

Overhead Press (Barbell)

1 Set

5 Reps

15 Reps

65%

75%

85%

65%

Pull-Up (Bodyweight)

10 Sets

1 Reps

Dip (Bodyweight)

1 Set

6 Reps

8 Reps

@10

Leg Press

1 Set

15 Reps

@10