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

by Joseph E.
4 athletes joined

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
    Sep 13, 2025 12:57

Summary

Unleash your strength with the 5/3/1 - PPL x UL x John Meadows program, a comprehensive 4-week training plan designed for those ready to take their lifting to the next level. With five training days each week, you'll focus on progressive overload through a blend of powerlifting and bodybuilding techniques, targeting all major muscle groups. This program combines barbell and machine exercises to maximize your gains, ensuring you build strength and muscle effectively. Equip yourself with the tools for success in a full gym and get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Quadriceps
9.8%
Upper Back
9.4%
Chest
8.9%
Front Delts
8.3%
Hamstrings
7.6%
Glutes
7.1%
Biceps
7%
Middle Delts
6.8%
Lats
6%
Rear Delts
5.4%
Lower Back
3.7%
Abs
2.2%
Calves
2.2%
Adductors
1.5%
Forearms
1%
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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
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