logo
BoostcampPNG

5-3-1 Misi

by
1 athletes joined

Program Description

powerbuilding/powerlifting, but without benchpress and added street lifting elements and strict curl.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 17, 2025 01:52
  • Last Edited
    Sep 24, 2025 04:22

Summary

The 5-3-1 Misi program is a focused, four-week strength training regimen designed for those looking to build serious muscle and power. Comprising three workouts per week, this program emphasizes key compound lifts like squats, deadlifts, and overhead presses, ensuring a balanced approach to strength development. Each session is structured with specific rep targets and intensities, allowing you to progressively overload and track your gains effectively. Perfect for lifters with access to a garage gym, this program will challenge you to push your limits and achieve your strength goals.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.2%
Glutes
12.6%
Biceps
10.9%
Hamstrings
9%
Triceps
8.1%
Middle Delts
7.3%
Front Delts
6.4%
Neck
5.3%
Abs
4.5%
Lats
4%
Adductors
3.7%
Lower Back
3.4%
Upper Back
3.2%
Chest
3.2%
Forearms
1.9%
Rear Delts
0.5%
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
Squat (Barbell)
4
5 reps
78%
2
Overhead Press (Barbell)
4
5 reps
78%
3
Deadlift (Barbell)
2
1
5 reps
5 reps
78%
70%
4
Bicep Curl (EZ Bar)
1
3
1 reps
6 reps
87%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5 reps
5 reps
5 reps
78%
85%
82%
2
Overhead Press (Barbell)
2
2
5 reps
5 reps
78%
85%
3
Deadlift (Barbell)
2
1
5 reps
5 reps
78%
85%
4
Bicep Curl (EZ Bar)
1
3
1 reps
3 reps
87%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3 reps
3 reps
85%
90%
2
Overhead Press (Barbell)
2
1
3 reps
3 reps
85%
90%
3
Deadlift (Barbell)
2
1
3 reps
3 reps
85%
75%
4
Bicep Curl (EZ Bar)
1
3
1 reps
8 reps
87%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
88%
80%
2
Overhead Press (Barbell)
1
2
3 reps
3 reps
88%
80%
3
Deadlift (Barbell)
1
2
3 reps
3 reps
85%
75%
4
Bicep Curl (EZ Bar)
1
3
1 reps
6 reps
90%
74%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
3 reps
5 reps
RPE 9
RPE 9
2
Lateral Raise (Cable)
2
10 reps
RPE 10
3
Neck Curl
2
12 reps
RPE 9
4
Neck Extension
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
3 reps
5 reps
RPE 9
RPE 9
2
Lateral Raise (Cable)
2
10 reps
RPE 10
3
Neck Curl
2
12 reps
RPE 9
4
Neck Extension
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
3 reps
5 reps
RPE 9
RPE 9
2
Lateral Raise (Cable)
2
10 reps
RPE 10
3
Neck Curl
2
12 reps
RPE 9
4
Neck Extension
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
3 reps
5 reps
RPE 9
RPE 9
2
Lateral Raise (Cable)
2
10 reps
RPE 10
3
Neck Curl
2
12 reps
RPE 9
4
Neck Extension
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Dip (Weighted)
4
5 reps
RPE 10
3
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
85%
80%
70%
4
Bicep Curl (EZ Bar)
3
3 reps
78%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3 reps
3 reps
85%
90%
2
Dip (Weighted)
4
5 reps
RPE 10
3
Deadlift (Barbell)
2
1
3 reps
3 reps
80%
90%
4
Bicep Curl (EZ Bar)
3
4 reps
78%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
1 reps
1 reps
5 reps
80%
88%
93%
75%
2
Dip (Weighted)
4
5 reps
RPE 10
3
Deadlift (Barbell)
1
1
1
1
3 reps
1 reps
1 reps
5 reps
80%
88%
93%
75%
4
Bicep Curl (EZ Bar)
3
5 reps
78%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
1 reps
1 reps
5 reps
80%
88%
93%
75%
2
Dip (Weighted)
4
5 reps
RPE 10
3
Deadlift (Barbell)
1
1
1
1
3 reps
1 reps
1 reps
5 reps
80%
88%
93%
75%
4
Bicep Curl (EZ Bar)
3
3 reps
82%
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
78%
78%
78%
78%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
78%
78%
78%
78%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
78%
78%
70%
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
1 Reps
6 Reps
6 Reps
6 Reps
87%
70%
70%
70%
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
3 Reps
5 Reps
5 Reps
@9
@9
@9
2
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
3
Neck Curl
1 Set
1 Set
12 Reps
12 Reps
@9
@9
4
Neck Extension
1 Set
1 Set
12 Reps
12 Reps
@9
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
85%
85%
85%
2
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@10
@10
@10
@10
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
85%
80%
70%
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
78%
78%
78%