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5/3/1 All Around

by Geo S.
1 athletes joined

Program Description

all around strength with progressions

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 09, 2025 09:56
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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
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
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 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
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 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
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 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
50%
4
Calf Raise (Machine)
3
10 reps
50%
5
Rear Delt Fly (Dumbbell)
3
10 reps
50%
6
Back Extension (Weighted)
3
10 reps
50%
7
Tricep Pushdown (Cable)
3
10 reps
50%
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
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 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
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 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
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 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
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 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
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 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
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 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
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 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
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 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
50%
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
50%
5
Shrug (Dumbbell)
3 Sets
10 Reps
50%
6
Glute Kickback
3 Sets
10 Reps
50%
7
Decline Sit Up (Weighted)
3 Sets
10 Reps
50%
8
Dip (Weighted)
3 Sets
10 Reps
50%
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
50%
4
Calf Raise (Machine)
3 Sets
10 Reps
50%
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
50%
6
Back Extension (Weighted)
3 Sets
10 Reps
50%
7
Tricep Pushdown (Cable)
3 Sets
10 Reps
50%
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
50%
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
50%
5
Shrug (Dumbbell)
3 Sets
10 Reps
50%
6
Glute Kickback
3 Sets
10 Reps
50%
7
Decline Sit Up (Weighted)
3 Sets
10 Reps
50%
8
Dip (Weighted)
3 Sets
10 Reps
50%
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
50%
4
Calf Raise (Machine)
3 Sets
10 Reps
50%
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
50%
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
50%
7
Back Extension (Weighted)
3 Sets
10 Reps
50%