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BoostcampPNG
5/3/1 - The War Within
by John M.
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
Jun 30, 2024 09:06
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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
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
50%
4
Hack Squat
3 Sets
10 Reps
50%
5
Lateral Raise (Cable)
3 Sets
10 Reps
@8
6
Shrug
2 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Leg Extension
2 Sets
10 Reps
@8
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
50%
4
Lat Pulldown
3 Sets
10 Reps
@8
5
Rope Curl
2 Sets
10 Reps
@8
6
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Seated Row (Cable)
3 Sets
10 Reps
@8
3
Pec Deck (Machine)
2 Sets
10 Reps
@8
4
Shrug (Dumbbell)
2 Sets
12 Reps
@8
5
Bicep Curl (Cable)
2 Sets
10 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
10 Reps
@8
7
Lateral Raise (Cable)
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
50%
4
Hack Squat
3 Sets
10 Reps
50%
5
Lateral Raise (Cable)
3 Sets
8 Reps
@9
6
Shrug
2 Sets
10 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Leg Extension
2 Sets
8 Reps
@9
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
50%
4
Lat Pulldown
3 Sets
8 Reps
@9
5
Rope Curl
2 Sets
8 Reps
@9
6
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Seated Row (Cable)
3 Sets
8 Reps
@9
3
Pec Deck (Machine)
2 Sets
8 Reps
@9
4
Shrug (Dumbbell)
2 Sets
10 Reps
@9
5
Bicep Curl (Cable)
2 Sets
8 Reps
@9
6
Tricep Pushdown (Cable)
2 Sets
8 Reps
@9
7
Lateral Raise (Cable)
3 Sets
8 Reps
@9
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
50%
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
50%
3
Lat Pulldown
3 Sets
12 Reps
@6
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Seated Row (Cable)
3 Sets
12 Reps
@6