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5/3/1 All Around v2

by Geo S.
1 athletes joined

Program Description

Incline Angle, Load Multiplier, Load (Based on 150 BW) Nordic Curl 45deg, .7, 105lbs 30deg, .85, 128lbs 15deg, .95, 143lbs 0deg 1.0, 150lbs Back Extensions 0deg Flat, 1.0, 100 lbs 15deg, 1.15, 115 lbs 30deg, 1.3, 130lbs Decline Sit Ups 0deg Flat, 1.0, 100lbs 15deg, 1.2, 120lbs 25deg, 1.3, 130lbs 30deg, 1.4, 140lbs 45 deg, 1.6, 160lbs **t1 workouts are the 1st exercise daily** **t2 workouts are 2nd exercise daily** **t3 workouts are #3-8 exercises daily** Progressions ***Increase T1 1rm weekly based on last AMRAP ***Increase T3 workouts weekly by lowest increment possible when last AMRAP is over 20 reps

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 16, 2025 08:30
  • Last Edited
    Aug 17, 2025 11:16

Summary

Unleash your strength with the 5/3/1 All Around program, designed for those ready to elevate their lifting game over four intense weeks. Committing to four days a week, you’ll engage in a balanced mix of compound lifts and accessory work, focusing on key movements like squats, deadlifts, and bench presses. Each session incorporates AMRAP sets to push your limits and maximize gains. Perfect for lifters looking to build muscle and improve overall performance, this program is your path to becoming a more powerful version of yourself.
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.3%
Triceps
11.4%
Chest
10.3%
Quadriceps
9.5%
Hamstrings
9.1%
Upper Back
8.7%
Lower Back
6.5%
Abs
5.9%
Biceps
5.3%
Lats
5.3%
Front Delts
4.6%
Calves
3.2%
Rear Delts
3.2%
Adductors
2.1%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
9 reps
40%
65%
75%
85%
40%
2
Bench Press (Barbell)
5
10 reps
50%
3
Incline Bench Press (Barbell)
3
10 reps
60%
4
Bicep Curl (Dumbbell)
3
10 reps
60%
5
Shrug (Dumbbell)
3
10 reps
60%
6
Glute Kickback
3
10 reps
60%
7
Decline Sit Up (Weighted)
3
10 reps
60%
8
Dip (Weighted)
3
10 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
3 reps
3 reps
3 reps
9 reps
40%
70%
80%
90%
40%
2
Bench Press (Barbell)
5
10 reps
50%
3
Incline Bench Press (Barbell)
3
10 reps
60%
4
Bicep Curl (Dumbbell)
3
10 reps
60%
5
Shrug (Dumbbell)
3
10 reps
60%
6
Glute Kickback
3
10 reps
60%
7
Decline Sit Up (Weighted)
3
10 reps
60%
8
Dip (Weighted)
3
10 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
9 reps
40%
75%
85%
95%
40%
2
Bench Press (Barbell)
5
10 reps
50%
3
Incline Bench Press (Barbell)
3
10 reps
60%
4
Bicep Curl (Dumbbell)
3
10 reps
60%
5
Shrug (Dumbbell)
3
10 reps
60%
6
Glute Kickback
3
10 reps
60%
7
Decline Sit Up (Weighted)
3
10 reps
60%
8
Dip (Weighted)
3
10 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
9 reps
40%
40%
50%
60%
40%
2
Bench Press (Barbell)
5
10 reps
50%
3
Incline Bench Press (Barbell)
3
10 reps
50%
4
Bicep Curl (Dumbbell)
3
10 reps
50%
5
Shrug (Dumbbell)
3
10 reps
50%
6
Glute Kickback
3
10 reps
50%
7
Decline Sit Up (Weighted)
3
10 reps
50%
8
Dip (Weighted)
3
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
9 reps
40%
65%
75%
85%
40%
2
Lat Pulldown
5
10 reps
50%
3
Nordic Curl
3
10 reps
60%
4
Calf Raise (Machine)
3
10 reps
60%
5
Rear Delt Fly (Dumbbell)
3
10 reps
60%
6
Back Extension (Weighted)
3
10 reps
60%
7
Tricep Pushdown (Cable)
3
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
3 reps
3 reps
3 reps
9 reps
40%
70%
80%
90%
40%
2
Lat Pulldown
5
10 reps
50%
3
Nordic Curl
3
10 reps
60%
4
Calf Raise (Machine)
3
10 reps
60%
5
Rear Delt Fly (Dumbbell)
3
10 reps
60%
6
Tricep Pushdown (Cable)
3
10 reps
60%
7
Back Extension (Weighted)
3
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
9 reps
40%
75%
85%
95%
40%
2
Lat Pulldown
5
10 reps
50%
3
Nordic Curl
3
10 reps
60%
4
Calf Raise (Machine)
3
10 reps
60%
5
Rear Delt Fly (Dumbbell)
3
10 reps
60%
6
Tricep Pushdown (Cable)
3
10 reps
60%
7
Back Extension (Weighted)
3
10 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
9 reps
40%
40%
50%
60%
40%
2
Lat Pulldown
5
10 reps
50%
3
Nordic Curl
3
10 reps
50%
4
Calf Raise (Machine)
3
10 reps
50%
5
Rear Delt Fly (Dumbbell)
3
10 reps
50%
6
Tricep Pushdown (Cable)
3
10 reps
50%
7
Back Extension (Weighted)
3
10 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
9 reps
40%
65%
75%
85%
40%
2
Squat (Barbell)
5
10 reps
50%
3
Incline Bench Press (Barbell)
3
10 reps
60%
4
Bicep Curl (Dumbbell)
3
10 reps
60%
5
Shrug (Dumbbell)
3
10 reps
60%
6
Glute Kickback
3
10 reps
60%
7
Decline Sit Up (Weighted)
3
10 reps
60%
8
Dip (Weighted)
3
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
3 reps
3 reps
3 reps
9 reps
40%
70%
80%
90%
40%
2
Squat (Barbell)
5
10 reps
50%
3
Incline Bench Press (Barbell)
3
10 reps
60%
4
Bicep Curl (Dumbbell)
3
10 reps
60%
5
Shrug (Dumbbell)
3
10 reps
60%
6
Glute Kickback
3
10 reps
60%
7
Decline Sit Up (Weighted)
3
10 reps
60%
8
Dip (Weighted)
3
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
9 reps
40%
75%
85%
95%
40%
2
Squat (Barbell)
5
10 reps
50%
3
Incline Bench Press (Barbell)
3
10 reps
60%
4
Bicep Curl (Dumbbell)
3
10 reps
60%
5
Shrug (Dumbbell)
3
10 reps
60%
6
Glute Kickback
3
10 reps
60%
7
Decline Sit Up (Weighted)
3
10 reps
60%
8
Dip (Weighted)
3
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
9 reps
40%
40%
50%
60%
40%
2
Squat (Barbell)
5
10 reps
50%
3
Incline Bench Press (Barbell)
3
10 reps
50%
4
Bicep Curl (Dumbbell)
3
10 reps
50%
5
Shrug (Dumbbell)
3
10 reps
50%
6
Glute Kickback
3
10 reps
50%
7
Decline Sit Up (Weighted)
3
10 reps
50%
8
Dip (Weighted)
3
10 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
9 reps
40%
65%
75%
85%
40%
2
Deadlift (Barbell)
5
10 reps
50%
3
Nordic Curl
3
10 reps
60%
4
Calf Raise (Machine)
3
10 reps
60%
5
Rear Delt Fly (Dumbbell)
3
10 reps
60%
6
Tricep Pushdown (Cable)
3
10 reps
60%
7
Back Extension (Weighted)
3
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10 reps
3 reps
3 reps
3 reps
9 reps
40%
70%
80%
90%
40%
2
Deadlift (Barbell)
5
10 reps
50%
3
Nordic Curl
3
10 reps
60%
4
Calf Raise (Machine)
3
10 reps
60%
5
Rear Delt Fly (Dumbbell)
3
10 reps
60%
6
Tricep Pushdown (Cable)
3
10 reps
60%
7
Back Extension (Weighted)
3
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10 reps
5 reps
3 reps
1 reps
9 reps
40%
75%
85%
95%
40%
2
Deadlift (Barbell)
5
10 reps
50%
3
Nordic Curl
3
10 reps
60%
4
Calf Raise (Machine)
3
10 reps
60%
5
Rear Delt Fly (Dumbbell)
3
10 reps
60%
6
Tricep Pushdown (Cable)
3
10 reps
60%
7
Back Extension (Weighted)
3
10 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
10 reps
5 reps
5 reps
5 reps
9 reps
40%
40%
50%
60%
40%
2
Deadlift (Barbell)
5
10 reps
50%
3
Nordic Curl
3
10 reps
50%
4
Calf Raise (Machine)
3
10 reps
50%
5
Rear Delt Fly (Dumbbell)
3
10 reps
50%
6
Tricep Pushdown (Cable)
3
10 reps
50%
7
Back Extension (Weighted)
3
10 reps
50%
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
9 Reps
40%
65%
75%
85%
40%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
60%
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
60%
5
Shrug (Dumbbell)
3 Sets
10 Reps
60%
6
Glute Kickback
3 Sets
10 Reps
60%
7
Decline Sit Up (Weighted)
3 Sets
10 Reps
60%
8
Dip (Weighted)
3 Sets
10 Reps
60%
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
9 Reps
40%
65%
75%
85%
40%
2
Lat Pulldown
5 Sets
10 Reps
50%
3
Nordic Curl
3 Sets
10 Reps
60%
4
Calf Raise (Machine)
3 Sets
10 Reps
60%
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
60%
6
Back Extension (Weighted)
3 Sets
10 Reps
60%
7
Tricep Pushdown (Cable)
3 Sets
10 Reps
60%
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
9 Reps
40%
65%
75%
85%
40%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
60%
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
60%
5
Shrug (Dumbbell)
3 Sets
10 Reps
60%
6
Glute Kickback
3 Sets
10 Reps
60%
7
Decline Sit Up (Weighted)
3 Sets
10 Reps
60%
8
Dip (Weighted)
3 Sets
10 Reps
60%
Day 4
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
9 Reps
40%
65%
75%
85%
40%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Nordic Curl
3 Sets
10 Reps
60%
4
Calf Raise (Machine)
3 Sets
10 Reps
60%
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
60%
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
60%
7
Back Extension (Weighted)
3 Sets
10 Reps
60%