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5/3/1 - PPL x UL x John Meadows

by Joseph E.

Program Description

Build

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 17, 2025 10:41
  • Last Edited
    May 17, 2025 11:04
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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
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Chest Press (Machine)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Shoulder Press (Machine)
2
12 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 8
6
Single Arm Pushdown
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Chest Press (Machine)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Shoulder Press (Machine)
2
12 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 8
6
Single Arm Pushdown
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Chest Press (Machine)
3
10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 9
4
Shoulder Press (Machine)
2
12 reps
RPE 9
5
Lateral Raise (Machine)
3
10 reps
RPE 8
6
Single Arm Pushdown
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Extension
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row (Smith)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Lat Pulldown (Close Grip)
3
6 reps
RPE 8
3
Face Pull
3
10 reps
RPE 7
4
Straight Arm Pulldown
2
10 reps
RPE 8
5
Shrug (Dumbbell)
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
7
Bicep Curl (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row (Smith)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown (Close Grip)
3
6 reps
RPE 8
3
Face Pull
3
10 reps
RPE 7
4
Straight Arm Pulldown
2
10 reps
RPE 8
5
Shrug (Dumbbell)
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
7
Bicep Curl (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row (Smith)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Lat Pulldown (Close Grip)
3
6 reps
RPE 8
3
Face Pull
3
10 reps
RPE 7
4
Straight Arm Pulldown
2
10 reps
RPE 8
5
Shrug (Dumbbell)
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 10
7
Bicep Curl (Machine)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
1
8 reps
8 reps
15 reps
RPE 5
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Lunge (Dumbbell)
4
8 reps
RPE 7
4
Calf Raise (Bodyweight)
3
10-20 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
1
8 reps
8 reps
15 reps
RPE 5
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Lunge (Dumbbell)
4
8 reps
RPE 7
4
Calf Raise (Bodyweight)
3
10-20 reps
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
3
1
8 reps
8 reps
15 reps
RPE 5
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
3
Lunge (Dumbbell)
4
8 reps
RPE 7
4
Calf Raise (Bodyweight)
3
10-20 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Pull-Up (Weighted)
1
2
8 reps
8 reps
40%
50%
3
Seated Overhead Press (Barbell)
3
6 reps
RPE 9
4
Rear Delt Fly (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
6
Tricep Extension (Cable)
3
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Pull-Up (Weighted)
1
2
8 reps
8 reps
40%
50%
3
Seated Overhead Press (Barbell)
3
6 reps
RPE 9
4
Rear Delt Fly (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
6
Tricep Extension (Cable)
3
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Pull-Up (Weighted)
1
2
8 reps
8 reps
40%
50%
3
Seated Overhead Press (Barbell)
3
6 reps
RPE 9
4
Rear Delt Fly (Cable)
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 10
6
Tricep Extension (Cable)
3
10 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
10 reps
RPE 8
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Romanian Deadlift (Barbell)
2
1
10 reps
15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
10 reps
RPE 8
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Romanian Deadlift (Barbell)
2
1
10 reps
15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
10 reps
RPE 8
2
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Romanian Deadlift (Barbell)
2
1
10 reps
15 reps
RPE 8
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Chest Press (Machine)
3 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
10 Reps
@9
4
Shoulder Press (Machine)
2 Sets
12 Reps
@9
5
Lateral Raise (Machine)
3 Sets
10 Reps
@8
6
Single Arm Pushdown
3 Sets
8 Reps
@10
Day 2
1
Barbell Row (Smith)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Lat Pulldown (Close Grip)
3 Sets
6 Reps
@8
3
Face Pull
3 Sets
10 Reps
@7
4
Straight Arm Pulldown
2 Sets
10 Reps
@8
5
Shrug (Dumbbell)
3 Sets
8 Reps
@8
6
Hammer Curl (Dumbbell)
2 Sets
8 Reps
@10
7
Bicep Curl (Machine)
2 Sets
8 Reps
@10
Day 3
1
Leg Extension
1 Set
3 Sets
1 Set
8 Reps
8 Reps
15 Reps
@5
@9
@10
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Lunge (Dumbbell)
4 Sets
8 Reps
@7
4
Calf Raise (Bodyweight)
3 Sets
10-20 Reps
@1
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Pull-Up (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
40%
50%
3
Seated Overhead Press (Barbell)
3 Sets
6 Reps
@9
4
Rear Delt Fly (Cable)
3 Sets
10 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@10
6
Tricep Extension (Cable)
3 Sets
10 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
Day 5
1
Single Leg Extension
3 Sets
10 Reps
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
10 Reps
15 Reps
@8
@10