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5/3/1 Fedderman

by Michał F

Program Description

Get big

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 03, 2025 06:00
  • Last Edited
    Oct 27, 2025 08:15
Muscle Engagement
Front
Back
MuscleSet
Chest
10.5%
Triceps
9.9%
Hamstrings
9.7%
Quadriceps
9.7%
Glutes
9.2%
Upper Back
8.9%
Front Delts
8.4%
Lats
6.6%
Biceps
6.5%
Abs
5.8%
Middle Delts
4.9%
Lower Back
3.4%
Calves
2.4%
Rear Delts
1.9%
Adductors
1%
Forearms
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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 (Low Bar)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Hip Thrust (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
5
5 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Hip Thrust (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
5
5 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Hip Thrust (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
5
5 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Abs Crunch (Machine)
3
15 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Hip Thrust (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
5
5 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Dip (Weighted)
5
6 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Barbell Row
4
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Dip (Weighted)
5
6 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Barbell Row
4
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Dip (Weighted)
5
6 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Barbell Row
4
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Dip (Weighted)
5
6 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Barbell Row
4
8 reps
-
5
Hammer Curl (Dumbbell)
3
10 reps
-
6
Face Pull
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (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
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Chest Fly (Dumbbell)
4
10 reps
-
6
Overhead Press (Dumbbell)
3
8 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Seated Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (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
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Chest Fly (Dumbbell)
4
10 reps
-
6
Overhead Press (Dumbbell)
3
8 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Seated Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (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
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Chest Fly (Dumbbell)
4
10 reps
-
6
Overhead Press (Dumbbell)
3
8 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Seated Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (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
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Chest Fly (Dumbbell)
4
10 reps
-
6
Overhead Press (Dumbbell)
3
8 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Seated Calf Raise
3
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Pull-Up (Weighted)
5 Sets
5 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
5
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
6
Abs Crunch (Machine)
3 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Dip (Weighted)
5 Sets
6 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Barbell Row
4 Sets
8 Reps
-
5
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
6
Face Pull
3 Sets
15 Reps
-
Day 3
1
Deadlift (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
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Seated Hamstring Curl
3 Sets
10 Reps
-
5
Chest Fly (Dumbbell)
4 Sets
10 Reps
-
6
Overhead Press (Dumbbell)
3 Sets
8 Reps
-
7
Bicep Curl (Barbell)
3 Sets
10 Reps
-
8
Seated Calf Raise
3 Sets
12 Reps
-