Powerlifting 5/3/1

by Lars W.

84 athletes joined

Program Description

Becoming stronger and gaining muscle mass

Program Overview

Level
Intermediate
Goal
Powerlifting, Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Feb 16, 2024 03:49
Last Edited
Aug 04, 2025 10:19

Summary

Unleash your strength with the Powerlifting 5/3/1 program, designed for serious lifters looking to enhance their performance over four weeks. This four-day split focuses on the core lifts—squat, deadlift, and bench press—utilizing a structured rep scheme to progressively increase your strength. Each session combines high-intensity work with accessory movements to build muscle and improve technique. Get ready to push your limits and achieve new personal records!

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

19.9%

Glutes

15.5%

Chest

12.5%

Hamstrings

11.1%

Triceps

10.8%

Front Delts

9.4%

Abs

7.2%

Middle Delts

5.5%

Adductors

4.4%

Lower Back

3.6%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Deadlift (Barbell)

5 reps

3 reps

1 reps

3 reps

5 reps

75%

85%

95%

90%

85%

Squat (Paused)

10 reps

8 reps

60%

65%

Day 1

Deadlift (Barbell)

5 reps

3 reps

1 reps

3 reps

5 reps

75%

85%

95%

90%

85%

Squat (Paused)

10 reps

8 reps

60%

65%

Day 1

Deadlift (Barbell)

5 reps

3 reps

1 reps

3 reps

5 reps

75%

85%

95%

90%

85%

Squat (Paused)

10 reps

8 reps

60%

65%

Day 1

Deadlift (Barbell)

5 reps

3 reps

1 reps

3 reps

5 reps

75%

85%

95%

90%

85%

Squat (Paused)

10 reps

8 reps

60%

65%

Day 2

Bench Press (Paused)

8 reps

6 reps

10 reps

65%

70%

75%

65%

Overhead Press (Barbell)

10 reps

8 reps

6 reps

8 reps

60%

70%

80%

75%

Day 2

Bench Press (Paused)

8 reps

6 reps

10 reps

65%

70%

75%

65%

Overhead Press (Barbell)

10 reps

8 reps

6 reps

8 reps

60%

70%

80%

75%

Day 2

Bench Press (Paused)

8 reps

6 reps

10 reps

65%

70%

75%

65%

Overhead Press (Barbell)

10 reps

8 reps

6 reps

8 reps

60%

70%

80%

75%

Day 2

Bench Press (Paused)

8 reps

6 reps

10 reps

65%

70%

75%

65%

Overhead Press (Barbell)

10 reps

8 reps

6 reps

8 reps

60%

70%

80%

75%

Day 3

Squat (Barbell)

5 reps

3 reps

1 reps

3 reps

5 reps

75%

85%

95%

90%

85%

Day 3

Squat (Barbell)

5 reps

3 reps

1 reps

3 reps

5 reps

75%

85%

95%

90%

85%

Day 3

Squat (Barbell)

5 reps

3 reps

1 reps

3 reps

5 reps

75%

85%

95%

90%

85%

Day 3

Squat (Barbell)

5 reps

3 reps

1 reps

3 reps

5 reps

75%

85%

95%

90%

85%

Day 4

Bench Press (Barbell)

5 reps

3 reps

1 reps

3 reps

5 reps

75%

85%

95%

90%

85%

Deadlift (Paused)

10 reps

8 reps

60%

65%

70%

Day 4

Bench Press (Barbell)

5 reps

3 reps

1 reps

3 reps

5 reps

75%

85%

95%

90%

85%

Deadlift (Paused)

10 reps

8 reps

60%

65%

70%

Day 4

Bench Press (Barbell)

5 reps

3 reps

1 reps

3 reps

5 reps

75%

85%

95%

90%

85%

Deadlift (Paused)

10 reps

8 reps

60%

65%

70%

Day 4

Bench Press (Barbell)

5 reps

3 reps

1 reps

3 reps

5 reps

75%

85%

95%

90%

85%

Deadlift (Paused)

10 reps

8 reps

60%

65%

70%

Day 1

Deadlift (Barbell)

1 Set

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

75%

85%

95%

90%

85%

Squat (Paused)

1 Set

2 Sets

10 Reps

8 Reps

60%

65%

Day 3

Squat (Barbell)

1 Set

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

75%

85%

95%

90%

85%

Day 2

Bench Press (Paused)

1 Set

8 Reps

6 Reps

10 Reps

65%

70%

75%

65%

Overhead Press (Barbell)

1 Set

10 Reps

8 Reps

6 Reps

8 Reps

60%

70%

80%

75%

Day 4

Bench Press (Barbell)

1 Set

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

75%

85%

95%

90%

85%

Deadlift (Paused)

1 Set

10 Reps

8 Reps

60%

65%

70%