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5/3/1 2x2x2

by Jonathan D.
7 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
    Apr 10, 2025 10:56
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
15 reps
65%
75%
85%
65%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
15 reps
65%
75%
85%
65%
3
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hanging Knee Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
12 reps
70%
80%
90%
70%
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
12 reps
70%
80%
90%
70%
3
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hanging Knee Raise
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
75%
2
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
75%
3
Dumbbell Row
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hanging Knee Raise
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
5 reps
5 reps
5 reps
10 reps
65%
75%
85%
65%
2
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
15 reps
65%
75%
85%
65%
3
Pull-Up (Bodyweight)
10
1 reps
-
4
Dip (Bodyweight)
1
1
1
6 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
5
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
3 reps
3 reps
3 reps
10 reps
70%
80%
90%
70%
2
Overhead Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
12 reps
70%
80%
90%
70%
3
Pull-Up (Bodyweight)
10
1 reps
-
4
Dip (Bodyweight)
1
1
1
6 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
5
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1
5 reps
3 reps
1 reps
8 reps
75%
85%
95%
75%
2
Overhead Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
10 reps
75%
85%
95%
75%
3
Pull-Up (Bodyweight)
10
1 reps
-
4
Dip (Bodyweight)
1
1
1
6 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 10
5
Leg Press
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
15 Reps
65%
75%
85%
65%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
15 Reps
65%
75%
85%
65%
3
Dumbbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
4
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
5
Hanging Knee Raise
3 Sets
15 Reps
@10
Day 2
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
10 Reps
65%
75%
85%
65%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
15 Reps
65%
75%
85%
65%
3
Pull-Up (Bodyweight)
10 Sets
1 Reps
-
4
Dip (Bodyweight)
1 Set
1 Set
1 Set
6 Reps
8 Reps
8 Reps
@6
@8
@10
5
Leg Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@8
@10