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5/3/1 - The War Within

by John M.
7 athletes joined

Program Description

Get jacked

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 30, 2024 08:44
  • Last Edited
    Sep 16, 2025 04:26

Summary

Unleash your inner strength with "5/3/1 - The War Within," a focused 4-week program designed for serious lifters. Committing just three days a week, you'll engage in a structured regimen of barbell and machine exercises, including squats, bench presses, and overhead presses, all aimed at maximizing your power and muscle growth. Each session ramps up intensity, pushing you to new limits while ensuring proper recovery. Get ready to conquer your goals and build a physique that reflects your hard work!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.6%
Front Delts
10.4%
Triceps
10%
Middle Delts
9.7%
Glutes
9.3%
Chest
8.9%
Hamstrings
8.8%
Upper Back
7.9%
Lats
6.4%
Lower Back
5.4%
Biceps
4.7%
Abs
4.1%
Adductors
1.4%
Rear Delts
1.1%
Forearms
0.4%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Romanian Deadlift (Barbell)
3
10 reps
50%
4
Hack Squat
3
10 reps
50%
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Shrug
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Romanian Deadlift (Barbell)
3
10 reps
50%
4
Hack Squat
3
10 reps
50%
5
Lateral Raise (Cable)
3
10 reps
RPE 8
6
Shrug
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Romanian Deadlift (Barbell)
3
10 reps
50%
4
Hack Squat
3
10 reps
50%
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Shrug
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Romanian Deadlift (Barbell)
3
10 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Extension
2
12 reps
RPE 7
3
Incline Bench Press (Barbell)
3
10 reps
50%
4
Lat Pulldown
3
12 reps
RPE 7
5
Rope Curl
2
12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Extension
2
10 reps
RPE 8
3
Incline Bench Press (Barbell)
3
10 reps
50%
4
Lat Pulldown
3
10 reps
RPE 8
5
Rope Curl
2
10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Leg Extension
2
8 reps
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
50%
4
Lat Pulldown
3
8 reps
RPE 9
5
Rope Curl
2
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Barbell)
3
10 reps
50%
3
Lat Pulldown
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Row (Cable)
3
12 reps
RPE 7
3
Pec Deck (Machine)
2
12 reps
RPE 7
4
Shrug (Dumbbell)
2
15 reps
RPE 7
5
Bicep Curl (Cable)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
12 reps
RPE 7
7
Lateral Raise (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Row (Cable)
3
10 reps
RPE 8
3
Pec Deck (Machine)
2
10 reps
RPE 8
4
Shrug (Dumbbell)
2
12 reps
RPE 8
5
Bicep Curl (Cable)
2
10 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10 reps
RPE 8
7
Lateral Raise (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Seated Row (Cable)
3
8 reps
RPE 9
3
Pec Deck (Machine)
2
8 reps
RPE 9
4
Shrug (Dumbbell)
2
10 reps
RPE 9
5
Bicep Curl (Cable)
2
8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
8 reps
RPE 9
7
Lateral Raise (Cable)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Seated Row (Cable)
3
12 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
50%
4
Hack Squat
3 Sets
10 Reps
50%
5
Lateral Raise (Cable)
3 Sets
12 Reps
@7
6
Shrug
2 Sets
15 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Leg Extension
2 Sets
12 Reps
@7
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
50%
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Rope Curl
2 Sets
12 Reps
@7
6
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Row (Cable)
3 Sets
12 Reps
@7
3
Pec Deck (Machine)
2 Sets
12 Reps
@7
4
Shrug (Dumbbell)
2 Sets
15 Reps
@7
5
Bicep Curl (Cable)
2 Sets
12 Reps
@7
6
Tricep Pushdown (Cable)
2 Sets
12 Reps
@7
7
Lateral Raise (Cable)
3 Sets
12 Reps
@7