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Original 5/3/1

by zcd
1 athletes joined

Program Description

Original 5/3/1 program, this can be used as an anchor. Here with a PR set each week Conditioning: 3-4 days of hard conditioning 3-5 days of easy conditioning From page 165 of 5/3/1 Forever

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 06, 2024 06:44
  • Last Edited
    Dec 12, 2024 02:07

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Push Accessories
1
100 reps
-
4
Pull Accessories
1
100 reps
-
5
Single Leg / Core Accessories
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Overhead Press (Barbell)
1
AMRAP
90%
3
Push Accessories
1
100 reps
-
4
Pull Accessories
1
100 reps
-
5
Single Leg / Core Accessories
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3 reps
3 reps
75%
85%
2
Overhead Press (Barbell)
1
AMRAP
95%
3
Push Accessories
1
100 reps
-
4
Pull Accessories
1
100 reps
-
5
Single Leg / Core Accessories
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Push Accessories
1
100 reps
-
4
Pull Accessories
1
100 reps
-
5
Single Leg / Core Accessories
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Push Accessories
1
100 reps
-
4
Pull Accessories
1
100 reps
-
5
Single Leg / Core Accessories
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Push Accessories
1
100 reps
-
4
Pull Accessories
1
100 reps
-
5
Single Leg / Core Accessories
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Push Accessories
1
100 reps
-
4
Pull Accessories
1
100 reps
-
5
Single Leg / Core Accessories
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Push Accessories
1
100 reps
-
4
Pull Accessories
1
100 reps
-
5
Single Leg / Core Accessories
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Push Accessories
1
100 reps
-
4
Pull Accessories
1
100 reps
-
5
Single Leg / Core Accessories
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Push Accessories
1
100 reps
-
4
Pull Accessories
1
100 reps
-
5
Single Leg / Core Accessories
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Push Accessories
1
100 reps
-
4
Pull Accessories
1
100 reps
-
5
Single Leg / Core Accessories
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Push Accessories
1
100 reps
-
4
Pull Accessories
1
100 reps
-
5
Single Leg / Core Accessories
1
100 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Overhead Press (Barbell)
1 Set
AMRAP
85%
3
Push Accessories
1 Set
100 Reps
-
4
Pull Accessories
1 Set
100 Reps
-
5
Single Leg / Core Accessories
1 Set
100 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Push Accessories
1 Set
100 Reps
-
4
Pull Accessories
1 Set
100 Reps
-
5
Single Leg / Core Accessories
1 Set
100 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Push Accessories
1 Set
100 Reps
-
4
Pull Accessories
1 Set
100 Reps
-
5
Single Leg / Core Accessories
1 Set
100 Reps
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Push Accessories
1 Set
100 Reps
-
4
Pull Accessories
1 Set
100 Reps
-
5
Single Leg / Core Accessories
1 Set
100 Reps
-