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5/3/1 God is a Beast

by zcd
23 athletes joined

Program Description

This template is ideal for those that want to really push their strength, size and build work capacity. This is one full leader cycle of GIAB, increase your training max only after completing the 6 weeks

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 27, 2024 08:59
  • Last Edited
    Oct 08, 2025 10:12

Summary

Unleash your inner beast with the 5/3/1 God is a Beast program, a comprehensive 6-week strength training plan designed for serious lifters. Committed to four days a week, you’ll focus on foundational barbell movements like squats, deadlifts, bench presses, and overhead presses, complemented by targeted accessory work to enhance your overall strength and stability. Perfect for those with a garage gym setup, this program balances intensity and volume to help you break through plateaus and build muscle like never before. Get ready to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18%
Glutes
14%
Triceps
12%
Front Delts
12%
Hamstrings
10%
Chest
10%
Middle Delts
10%
Abs
6%
Adductors
4%
Lower Back
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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
85%
95%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
5 reps
65%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
65%
75%
85%
70%
80%
90%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
5 reps
70%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
1
1-3 reps
100%
3
Push Accessories
1
25-50 reps
-
4
Pull Accessories
1
25-50 reps
-
5
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
5 reps
75%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
5 reps
65%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
85%
95%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
5 reps
70%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
65%
75%
85%
70%
80%
90%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
5 reps
75%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
1
1-3 reps
100%
3
Push Accessories
1
25-50 reps
-
4
Pull Accessories
1
25-50 reps
-
5
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
85%
95%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5 reps
65%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
65%
75%
85%
70%
80%
90%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5 reps
70%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
1
1-3 reps
100%
3
Push Accessories
1
25-50 reps
-
4
Pull Accessories
1
25-50 reps
-
5
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5 reps
75%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
5 reps
65%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
85%
95%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
5 reps
70%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
65%
75%
85%
70%
80%
90%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
5 reps
75%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
1
1-3 reps
100%
3
Push Accessories
1
25-50 reps
-
4
Pull Accessories
1
25-50 reps
-
5
Single Leg / Core Accessories
1
25-50 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
80%
90%
75%
85%
95%
2
Push Accessories
1 Set
25-50 Reps
-
3
Pull Accessories
1 Set
25-50 Reps
-
4
Single Leg / Core Accessories
1 Set
25-50 Reps
-
Day 2
1
Bench Press (Barbell)
10 Sets
5 Reps
65%
2
Push Accessories
1 Set
25-50 Reps
-
3
Pull Accessories
1 Set
25-50 Reps
-
4
Single Leg / Core Accessories
1 Set
25-50 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
80%
90%
75%
85%
95%
2
Push Accessories
1 Set
25-50 Reps
-
3
Pull Accessories
1 Set
25-50 Reps
-
4
Single Leg / Core Accessories
1 Set
25-50 Reps
-
Day 4
1
Overhead Press (Barbell)
10 Sets
5 Reps
65%
2
Push Accessories
1 Set
25-50 Reps
-
3
Pull Accessories
1 Set
25-50 Reps
-
4
Single Leg / Core Accessories
1 Set
25-50 Reps
-