logo
BoostcampPNG

James 5/3/1

by James L.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 17, 2026 10:50
  • Last Edited
    Mar 06, 2026 11:32

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.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Front Delts
10.4%
Upper Back
9.3%
Glutes
7.2%
Hamstrings
7.2%
Abs
7.1%
Quadriceps
6.6%
Chest
6.2%
Middle Delts
6.2%
Biceps
5.7%
Forearms
5.2%
Lats
5.1%
Rear Delts
3.2%
Lower Back
2.8%
Adductors
2.4%
Abductors
1.9%
Calves
1.3%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Dip (Bodyweight)
2
-
3
Pull-Up (Bodyweight)
2
-
4
Push Up
2
-
5
Barbell Row
2
5-9 reps
RPE 9
6
Bent Over Row (Barbell)
2
5-9 reps
RPE 9
7
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
5-9 reps
RPE 9
9
Lateral Raise (Cable)
2
5-9 reps
RPE 9
10
Shoulder Press (Machine)
2
5-9 reps
RPE 9
11
Pec Deck (Machine)
2
5-9 reps
RPE 9
12
Reverse Pec Deck
2
5-9 reps
RPE 9
13
Lat Pulldown
2
5-9 reps
RPE 9
14
Face Pull
2
5-9 reps
RPE 9
15
Bicep Curl (Barbell)
2
5-9 reps
RPE 9
16
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 9
17
Reverse Bicep Curl (EZ Bar)
2
5-9 reps
RPE 9
18
Wrist Curls
2
5-9 reps
RPE 9
19
Dumbbell Incline Chest Supported Shrug
2
5-9 reps
RPE 9
20
Pike Push Up
2
RPE 9
21
Skull Crusher (Barbell)
2
5-9 reps
RPE 9
22
Tricep Kickback
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Dip (Bodyweight)
2
-
3
Pull-Up (Bodyweight)
2
-
4
Push Up
2
-
5
Barbell Row
2
5-9 reps
RPE 9
6
Bent Over Row (Barbell)
2
5-9 reps
RPE 9
7
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
5-9 reps
RPE 9
9
Lateral Raise (Cable)
2
5-9 reps
RPE 9
10
Shoulder Press (Machine)
2
5-9 reps
RPE 9
11
Pec Deck (Machine)
2
5-9 reps
RPE 9
12
Reverse Pec Deck
2
5-9 reps
RPE 9
13
Lat Pulldown
2
5-9 reps
RPE 9
14
Face Pull
2
5-9 reps
RPE 9
15
Bicep Curl (Barbell)
2
5-9 reps
RPE 9
16
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 9
17
Reverse Bicep Curl (EZ Bar)
2
5-9 reps
RPE 9
18
Wrist Curls
2
5-9 reps
RPE 9
19
Dumbbell Incline Chest Supported Shrug
2
5-9 reps
RPE 9
20
Pike Push Up
2
RPE 9
21
Skull Crusher (Barbell)
2
5-9 reps
RPE 9
22
Tricep Kickback
4
5-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Dip (Bodyweight)
2
-
3
Pull-Up (Bodyweight)
2
-
4
Push Up
2
-
5
Barbell Row
2
5-9 reps
RPE 9
6
Bent Over Row (Barbell)
2
5-9 reps
RPE 9
7
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
5-9 reps
RPE 9
9
Lateral Raise (Cable)
2
5-9 reps
RPE 9
10
Shoulder Press (Machine)
2
5-9 reps
RPE 9
11
Pec Deck (Machine)
2
5-9 reps
RPE 9
12
Reverse Pec Deck
2
5-9 reps
RPE 9
13
Lat Pulldown
2
5-9 reps
RPE 9
14
Face Pull
2
5-9 reps
RPE 9
15
Bicep Curl (Barbell)
2
5-9 reps
RPE 9
16
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 9
17
Reverse Bicep Curl (EZ Bar)
2
5-9 reps
RPE 9
18
Wrist Curls
2
5-9 reps
RPE 9
19
Dumbbell Incline Chest Supported Shrug
2
5-9 reps
RPE 9
20
Pike Push Up
2
RPE 9
21
Skull Crusher (Barbell)
2
5-9 reps
RPE 9
22
Tricep Kickback
4
5-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Dip (Bodyweight)
1
-
3
Pull-Up (Bodyweight)
1
-
4
Push Up
1
-
5
Barbell Row
1
5-9 reps
RPE 9
6
Bent Over Row (Barbell)
1
5-9 reps
RPE 9
7
Incline Bench Press (Smith Machine)
1
5-9 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 9
9
Lateral Raise (Cable)
1
5-9 reps
RPE 9
10
Shoulder Press (Machine)
1
5-9 reps
RPE 9
11
Pec Deck (Machine)
1
5-9 reps
RPE 9
12
Reverse Pec Deck
1
5-9 reps
RPE 9
13
Lat Pulldown
1
5-9 reps
RPE 9
14
Face Pull
1
5-9 reps
RPE 9
15
Bicep Curl (Barbell)
1
5-9 reps
RPE 9
16
Hammer Curl (Dumbbell)
1
5-9 reps
RPE 9
17
Reverse Bicep Curl (EZ Bar)
1
5-9 reps
RPE 9
18
Wrist Curls
1
5-9 reps
RPE 9
19
Dumbbell Incline Chest Supported Shrug
1
5-9 reps
RPE 9
20
Pike Push Up
1
RPE 9
21
Skull Crusher (Barbell)
1
5-9 reps
RPE 9
22
Tricep Kickback
2
5-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Press
2
5-9 reps
RPE 9
3
Jefferson Curls
2
8-12 reps
RPE 6
4
Gladiator Deadlift
2
7-11 reps
RPE 6
5
Seated Hamstring Curl
2
5-9 reps
RPE 9
6
Leg Extension
2
5-9 reps
RPE 9
7
Standing Calf Raise
2
5-9 reps
RPE 9
8
Decline Sit Up (Weighted)
2
5-9 reps
RPE 9
9
Cable Crunch
2
5-9 reps
RPE 9
10
Hanging Leg Raise
2
RPE 9
11
Side Bend (Dumbbell)
2
5-9 reps
RPE 9
12
Dead Hang
1
RPE 9
13
Hip Adductor (Machine)
2
5-9 reps
RPE 9
14
Hip Abductor (Machine)
2
5-9 reps
RPE 9
15
Hip Thrust (Barbell)
2
5-9 reps
RPE 9
16
Lunge (Barbell)
2
5-9 reps
RPE 9
17
Bulgarian Split Squat Smith Machine
2
5-9 reps
RPE 9
18
Hyperextension
2
5-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Leg Press
2
5-9 reps
RPE 9
3
Jefferson Curls
2
8-12 reps
RPE 6
4
Gladiator Deadlift
2
7-11 reps
RPE 6
5
Seated Hamstring Curl
2
5-9 reps
RPE 9
6
Leg Extension
2
5-9 reps
RPE 9
7
Standing Calf Raise
2
5-9 reps
RPE 9
8
Decline Sit Up (Weighted)
2
5-9 reps
RPE 9
9
Cable Crunch
2
5-9 reps
RPE 9
10
Hanging Leg Raise
2
RPE 9
11
Side Bend (Dumbbell)
2
5-9 reps
RPE 9
12
Dead Hang
1
RPE 9
13
Hip Adductor (Machine)
2
5-9 reps
RPE 9
14
Hip Abductor (Machine)
2
5-9 reps
RPE 9
15
Hip Thrust (Barbell)
2
5-9 reps
RPE 9
16
Lunge (Barbell)
2
5-9 reps
RPE 9
17
Bulgarian Split Squat Smith Machine
2
5-9 reps
RPE 9
18
Hyperextension
2
5-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Leg Press
2
5-9 reps
RPE 9
3
Jefferson Curls
2
8-12 reps
RPE 6
4
Gladiator Deadlift
2
7-11 reps
RPE 6
5
Seated Hamstring Curl
2
5-9 reps
RPE 9
6
Leg Extension
2
5-9 reps
RPE 9
7
Standing Calf Raise
2
5-9 reps
RPE 9
8
Decline Sit Up (Weighted)
2
5-9 reps
RPE 9
9
Cable Crunch
2
5-9 reps
RPE 9
10
Hanging Leg Raise
2
RPE 9
11
Side Bend (Dumbbell)
2
5-9 reps
RPE 9
12
Dead Hang
1
RPE 9
13
Hip Adductor (Machine)
2
5-9 reps
RPE 9
14
Hip Abductor (Machine)
2
5-9 reps
RPE 9
15
Hip Thrust (Barbell)
2
5-9 reps
RPE 9
16
Lunge (Barbell)
2
5-9 reps
RPE 9
17
Bulgarian Split Squat Smith Machine
2
5-9 reps
RPE 9
18
Hyperextension
2
5-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Leg Press
1
5-9 reps
RPE 9
3
Jefferson Curls
1
8-12 reps
RPE 6
4
Gladiator Deadlift
1
7-11 reps
RPE 6
5
Seated Hamstring Curl
1
5-9 reps
RPE 9
6
Leg Extension
1
5-9 reps
RPE 9
7
Standing Calf Raise
1
5-9 reps
RPE 9
8
Decline Sit Up (Weighted)
1
5-9 reps
RPE 9
9
Cable Crunch
1
5-9 reps
RPE 9
10
Hanging Leg Raise
1
RPE 9
11
Side Bend (Dumbbell)
1
5-9 reps
RPE 9
12
Dead Hang
1
RPE 9
13
Hip Adductor (Machine)
1
5-9 reps
RPE 9
14
Hip Abductor (Machine)
1
5-9 reps
RPE 9
15
Hip Thrust (Barbell)
1
5-9 reps
RPE 9
16
Lunge (Barbell)
1
5-9 reps
RPE 9
17
Bulgarian Split Squat Smith Machine
1
5-9 reps
RPE 9
18
Hyperextension
1
5-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Dip (Bodyweight)
2
-
3
Pull-Up (Bodyweight)
2
-
4
Push Up
2
-
5
Barbell Row
2
5-9 reps
RPE 9
6
Bent Over Row (Barbell)
2
5-9 reps
RPE 9
7
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
5-9 reps
RPE 9
9
Lateral Raise (Cable)
2
5-9 reps
RPE 9
10
Shoulder Press (Machine)
2
5-9 reps
RPE 9
11
Pec Deck (Machine)
2
5-9 reps
RPE 9
12
Reverse Pec Deck
2
5-9 reps
RPE 9
13
Lat Pulldown
2
5-9 reps
RPE 9
14
Face Pull
2
5-9 reps
RPE 9
15
Bicep Curl (Barbell)
2
5-9 reps
RPE 9
16
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 9
17
Reverse Bicep Curl (EZ Bar)
2
5-9 reps
RPE 9
18
Wrist Curls
2
5-9 reps
RPE 9
19
Dumbbell Incline Chest Supported Shrug
2
5-9 reps
RPE 9
20
Pike Push Up
2
RPE 9
21
Skull Crusher (Barbell)
2
5-9 reps
RPE 9
22
Tricep Kickback
4
5-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Dip (Bodyweight)
2
-
3
Pull-Up (Bodyweight)
2
-
4
Push Up
2
-
5
Barbell Row
2
5-9 reps
RPE 9
6
Bent Over Row (Barbell)
2
5-9 reps
RPE 9
7
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
5-9 reps
RPE 9
9
Lateral Raise (Cable)
2
5-9 reps
RPE 9
10
Shoulder Press (Machine)
2
5-9 reps
RPE 9
11
Pec Deck (Machine)
2
5-9 reps
RPE 9
12
Reverse Pec Deck
2
5-9 reps
RPE 9
13
Lat Pulldown
2
5-9 reps
RPE 9
14
Face Pull
2
5-9 reps
RPE 9
15
Bicep Curl (Barbell)
2
5-9 reps
RPE 9
16
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 9
17
Reverse Bicep Curl (EZ Bar)
2
5-9 reps
RPE 9
18
Wrist Curls
2
5-9 reps
RPE 9
19
Dumbbell Incline Chest Supported Shrug
2
5-9 reps
RPE 9
20
Pike Push Up
2
RPE 9
21
Skull Crusher (Barbell)
2
5-9 reps
RPE 9
22
Tricep Kickback
4
5-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Dip (Bodyweight)
2
-
3
Pull-Up (Bodyweight)
2
-
4
Push Up
2
-
5
Barbell Row
2
5-9 reps
RPE 9
6
Bent Over Row (Barbell)
2
5-9 reps
RPE 9
7
Incline Bench Press (Smith Machine)
2
5-9 reps
RPE 9
8
Lateral Raise (Dumbbell)
2
5-9 reps
RPE 9
9
Lateral Raise (Cable)
2
5-9 reps
RPE 9
10
Shoulder Press (Machine)
2
5-9 reps
RPE 9
11
Pec Deck (Machine)
2
5-9 reps
RPE 9
12
Reverse Pec Deck
2
5-9 reps
RPE 9
13
Lat Pulldown
2
5-9 reps
RPE 9
14
Face Pull
2
5-9 reps
RPE 9
15
Bicep Curl (Barbell)
2
5-9 reps
RPE 9
16
Hammer Curl (Dumbbell)
2
5-9 reps
RPE 9
17
Reverse Bicep Curl (EZ Bar)
2
5-9 reps
RPE 9
18
Wrist Curls
2
5-9 reps
RPE 9
19
Dumbbell Incline Chest Supported Shrug
2
5-9 reps
RPE 9
20
Pike Push Up
2
RPE 9
21
Skull Crusher (Barbell)
2
5-9 reps
RPE 9
22
Tricep Kickback
4
5-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Dip (Bodyweight)
1
-
3
Pull-Up (Bodyweight)
1
-
4
Push Up
1
-
5
Barbell Row
1
5-9 reps
RPE 9
6
Bent Over Row (Barbell)
1
5-9 reps
RPE 9
7
Incline Bench Press (Smith Machine)
1
5-9 reps
RPE 9
8
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 9
9
Lateral Raise (Cable)
1
5-9 reps
RPE 9
10
Shoulder Press (Machine)
1
5-9 reps
RPE 9
11
Pec Deck (Machine)
1
5-9 reps
RPE 9
12
Reverse Pec Deck
1
5-9 reps
RPE 9
13
Lat Pulldown
1
5-9 reps
RPE 9
14
Face Pull
1
5-9 reps
RPE 9
15
Bicep Curl (Barbell)
1
5-9 reps
RPE 9
16
Hammer Curl (Dumbbell)
1
5-9 reps
RPE 9
17
Reverse Bicep Curl (EZ Bar)
1
5-9 reps
RPE 9
18
Wrist Curls
1
5-9 reps
RPE 9
19
Dumbbell Incline Chest Supported Shrug
1
5-9 reps
RPE 9
20
Pike Push Up
1
RPE 9
21
Skull Crusher (Barbell)
1
5-9 reps
RPE 9
22
Tricep Kickback
2
5-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Press
2
5-9 reps
RPE 9
3
Jefferson Curls
2
8-12 reps
RPE 6
4
Gladiator Deadlift
2
7-11 reps
RPE 6
5
Seated Hamstring Curl
2
5-9 reps
RPE 9
6
Leg Extension
2
5-9 reps
RPE 9
7
Standing Calf Raise
2
5-9 reps
RPE 9
8
Decline Sit Up (Weighted)
2
5-9 reps
RPE 9
9
Cable Crunch
2
5-9 reps
RPE 9
10
Hanging Leg Raise
2
RPE 9
11
Side Bend (Dumbbell)
2
5-9 reps
RPE 9
12
Dead Hang
1
RPE 9
13
Hip Adductor (Machine)
2
5-9 reps
RPE 9
14
Hip Abductor (Machine)
2
5-9 reps
RPE 9
15
Hip Thrust (Barbell)
2
5-9 reps
RPE 9
16
Lunge (Barbell)
2
5-9 reps
RPE 9
17
Bulgarian Split Squat Smith Machine
2
5-9 reps
RPE 9
18
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 9
19
Hyperextension
2
5-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Leg Press
2
5-9 reps
RPE 9
3
Jefferson Curls
2
8-12 reps
RPE 6
4
Gladiator Deadlift
2
7-11 reps
RPE 6
5
Seated Hamstring Curl
2
5-9 reps
RPE 9
6
Leg Extension
2
5-9 reps
RPE 9
7
Standing Calf Raise
2
5-9 reps
RPE 9
8
Decline Sit Up (Weighted)
2
5-9 reps
RPE 9
9
Cable Crunch
2
5-9 reps
RPE 9
10
Hanging Leg Raise
2
RPE 9
11
Side Bend (Dumbbell)
2
5-9 reps
RPE 9
12
Dead Hang
1
RPE 9
13
Hip Adductor (Machine)
2
5-9 reps
RPE 9
14
Hip Abductor (Machine)
2
5-9 reps
RPE 9
15
Hip Thrust (Barbell)
2
5-9 reps
RPE 9
16
Lunge (Barbell)
2
5-9 reps
RPE 9
17
Bulgarian Split Squat Smith Machine
2
5-9 reps
RPE 9
18
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 9
19
Hyperextension
2
5-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Leg Press
2
5-9 reps
RPE 9
3
Jefferson Curls
2
8-12 reps
RPE 6
4
Gladiator Deadlift
2
7-11 reps
RPE 6
5
Seated Hamstring Curl
2
5-9 reps
RPE 9
6
Leg Extension
2
5-9 reps
RPE 9
7
Standing Calf Raise
2
5-9 reps
RPE 9
8
Decline Sit Up (Weighted)
2
5-9 reps
RPE 9
9
Cable Crunch
2
5-9 reps
RPE 9
10
Hanging Leg Raise
2
RPE 9
11
Side Bend (Dumbbell)
2
5-9 reps
RPE 9
12
Dead Hang
1
RPE 9
13
Hip Adductor (Machine)
2
5-9 reps
RPE 9
14
Hip Abductor (Machine)
2
5-9 reps
RPE 9
15
Hip Thrust (Barbell)
2
5-9 reps
RPE 9
16
Lunge (Barbell)
2
5-9 reps
RPE 9
17
Bulgarian Split Squat Smith Machine
2
5-9 reps
RPE 9
18
Romanian Deadlift (Barbell)
2
5-9 reps
RPE 9
19
Hyperextension
2
5-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Leg Press
1
5-9 reps
RPE 9
3
Jefferson Curls
1
8-12 reps
RPE 6
4
Gladiator Deadlift
1
7-11 reps
RPE 6
5
Seated Hamstring Curl
1
5-9 reps
RPE 9
6
Leg Extension
1
5-9 reps
RPE 9
7
Standing Calf Raise
1
5-9 reps
RPE 9
8
Decline Sit Up (Weighted)
1
5-9 reps
RPE 9
9
Cable Crunch
1
5-9 reps
RPE 9
10
Hanging Leg Raise
1
RPE 9
11
Side Bend (Dumbbell)
1
5-9 reps
RPE 9
12
Dead Hang
1
RPE 9
13
Hip Adductor (Machine)
1
5-9 reps
RPE 9
14
Hip Abductor (Machine)
1
5-9 reps
RPE 9
15
Hip Thrust (Barbell)
1
5-9 reps
RPE 9
16
Lunge (Barbell)
1
5-9 reps
RPE 9
17
Bulgarian Split Squat Smith Machine
1
5-9 reps
RPE 9
18
Romanian Deadlift (Barbell)
1
5-9 reps
RPE 9
19
Hyperextension
1
5-9 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Dip (Bodyweight)
1 Set
1 Set
-
-
3
Pull-Up (Bodyweight)
1 Set
1 Set
-
-
4
Push Up
1 Set
1 Set
-
-
5
Barbell Row
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
6
Bent Over Row (Barbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
7
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
8
Lateral Raise (Dumbbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
9
Lateral Raise (Cable)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
10
Shoulder Press (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
11
Pec Deck (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
12
Reverse Pec Deck
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
13
Lat Pulldown
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
14
Face Pull
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
15
Bicep Curl (Barbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
16
Hammer Curl (Dumbbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
17
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
18
Wrist Curls
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
19
Dumbbell Incline Chest Supported Shrug
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
20
Pike Push Up
1 Set
1 Set
@9
@9
21
Skull Crusher (Barbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
22
Tricep Kickback
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
@9
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Leg Press
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
3
Jefferson Curls
1 Set
1 Set
8-12 Reps
8-12 Reps
@6
@6
4
Gladiator Deadlift
1 Set
1 Set
7-11 Reps
7-11 Reps
@6
@6
5
Seated Hamstring Curl
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
6
Leg Extension
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
7
Standing Calf Raise
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
8
Decline Sit Up (Weighted)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
9
Cable Crunch
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
10
Hanging Leg Raise
1 Set
1 Set
@9
@9
11
Side Bend (Dumbbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
12
Dead Hang
1 Set
@9
13
Hip Adductor (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
14
Hip Abductor (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
15
Hip Thrust (Barbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
16
Lunge (Barbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
17
Bulgarian Split Squat Smith Machine
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
18
Hyperextension
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
Day 3
1
Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Dip (Bodyweight)
1 Set
1 Set
-
-
3
Pull-Up (Bodyweight)
1 Set
1 Set
-
-
4
Push Up
1 Set
1 Set
-
-
5
Barbell Row
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
6
Bent Over Row (Barbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
7
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
8
Lateral Raise (Dumbbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
9
Lateral Raise (Cable)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
10
Shoulder Press (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
11
Pec Deck (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
12
Reverse Pec Deck
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
13
Lat Pulldown
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
14
Face Pull
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
15
Bicep Curl (Barbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
16
Hammer Curl (Dumbbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
17
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
18
Wrist Curls
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
19
Dumbbell Incline Chest Supported Shrug
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
20
Pike Push Up
1 Set
1 Set
@9
@9
21
Skull Crusher (Barbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
22
Tricep Kickback
1 Set
1 Set
1 Set
1 Set
5-9 Reps
5-9 Reps
5-9 Reps
5-9 Reps
@9
@9
@9
@9
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Leg Press
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
3
Jefferson Curls
1 Set
1 Set
8-12 Reps
8-12 Reps
@6
@6
4
Gladiator Deadlift
1 Set
1 Set
7-11 Reps
7-11 Reps
@6
@6
5
Seated Hamstring Curl
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
6
Leg Extension
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
7
Standing Calf Raise
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
8
Decline Sit Up (Weighted)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
9
Cable Crunch
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
10
Hanging Leg Raise
1 Set
1 Set
@9
@9
11
Side Bend (Dumbbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
12
Dead Hang
1 Set
@9
13
Hip Adductor (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
14
Hip Abductor (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
15
Hip Thrust (Barbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
16
Lunge (Barbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
17
Bulgarian Split Squat Smith Machine
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
18
Romanian Deadlift (Barbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9
19
Hyperextension
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@9