Program Description
This template is a mix of boring but strong, boring but big and second set last. I really like both the leader and anchor templates for this variation as it combines a lot of good supplemental work and does so without being too ignorant. This combines strength and size and does so without compromising much. This can be done as a four day per week template, but you may have to be honest with yourself and use a three day per week format, repeating each workout every nine days. There are no gold medals for trying. So do it in such a way that you have success The Perveror template must be done with 3/5/1 programming This version contains two leaders, 7th week deload and one anchor for a complete mesocycle Joker sets are extra work sets added above the highest percentage set for the day. These are usually done for 1-2 sets of 1-3 reps at 5-10% above the highest set of the day Regarding the windowmaker sets on week 8 - these will make you physically and mentally strong, best of luck Weeks 1-3 (Leader cycle 1) Increase TMs Weeks 4-6 (Leader cycle 2) 7th Week deload Increase TMs Anchor cycle
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalPowerbuilding, Muscle & Sculpting, Powerlifting
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedSep 13, 2024 09:29
- Last EditedJun 27, 2025 12:57
Summary
Unleash your strength with the 5/3/1 Pervertor Mesocycle, a focused 10-week program designed for dedicated lifters. Train four days a week with a blend of heavy barbell lifts and accessory work that targets all major muscle groups, ensuring balanced development and improved performance. Each session emphasizes progressive overload, pushing you to new personal records while enhancing your overall power and endurance. Perfect for those with a garage gym setup, this program will elevate your training and transform your physique. Get ready to conquer your goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
70%
2
Squat (Barbell)
1
5 reps
80%
3
Squat (Barbell)
1
5 reps
90%
4
Squat (Barbell)
10
5 reps
70%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
65%
2
Squat (Barbell)
1
5 reps
75%
3
Squat (Barbell)
1
5 reps
85%
4
Squat (Barbell)
5
10 reps
65%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
75%
2
Squat (Barbell)
1
5 reps
85%
3
Squat (Barbell)
1
5 reps
95%
4
Squat (Barbell)
5
5 reps
85%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
70%
2
Squat (Barbell)
1
5 reps
80%
3
Squat (Barbell)
1
5 reps
90%
4
Squat (Barbell)
10
5 reps
70%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
65%
2
Squat (Barbell)
1
5 reps
75%
3
Squat (Barbell)
1
5 reps
85%
4
Squat (Barbell)
5
10 reps
65%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
75%
2
Squat (Barbell)
1
5 reps
85%
3
Squat (Barbell)
1
5 reps
95%
4
Squat (Barbell)
5
5 reps
85%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
70%
2
Squat (Barbell)
1
3 reps
80%
3
Squat (Barbell)
1
1 reps
90%
4
Squat (Barbell)
1
1 reps
100%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
70%
2
Squat (Barbell)
1
3 reps
80%
3
Squat (Barbell)
1
AMRAP
90%
4
Squat (Barbell)
1
1-3 reps
95%
5
Squat (Barbell)
1
20 reps
70%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
65%
2
Squat (Barbell)
1
5 reps
75%
3
Squat (Barbell)
1
5 reps
85%
4
Squat (Barbell)
5
5 reps
75%
5
Push Accessories
1
50-100 reps
-
6
Pull Accessories
1
50-100 reps
-
7
Single Leg / Core Accessories
1
50-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
75%
2
Squat (Barbell)
1
3 reps
85%
3
Squat (Barbell)
1
AMRAP
95%
4
Squat (Barbell)
1
1-3 reps
100%
5
Squat (Barbell)
5
5 reps
75%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
70%
2
Bench Press (Barbell)
1
5 reps
80%
3
Bench Press (Barbell)
1
5 reps
90%
4
Bench Press (Barbell)
10
5 reps
70%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
65%
2
Bench Press (Barbell)
1
5 reps
75%
3
Bench Press (Barbell)
1
5 reps
85%
4
Bench Press (Barbell)
5
10 reps
65%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
75%
2
Bench Press (Barbell)
1
5 reps
85%
3
Bench Press (Barbell)
1
5 reps
95%
4
Bench Press (Barbell)
5
5 reps
85%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
70%
2
Bench Press (Barbell)
1
5 reps
80%
3
Bench Press (Barbell)
1
5 reps
90%
4
Bench Press (Barbell)
10
5 reps
70%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
65%
2
Bench Press (Barbell)
1
5 reps
75%
3
Bench Press (Barbell)
1
5 reps
85%
4
Bench Press (Barbell)
5
10 reps
65%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
75%
2
Bench Press (Barbell)
1
5 reps
85%
3
Bench Press (Barbell)
1
5 reps
95%
4
Bench Press (Barbell)
5
5 reps
85%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
70%
2
Bench Press (Barbell)
1
3 reps
80%
3
Bench Press (Barbell)
1
1 reps
90%
4
Bench Press (Barbell)
1
1 reps
100%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
70%
2
Bench Press (Barbell)
1
3 reps
80%
3
Bench Press (Barbell)
1
AMRAP
90%
4
Bench Press (Barbell)
1
1-3 reps
95%
5
Bench Press (Barbell)
1
20 reps
70%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
65%
2
Bench Press (Barbell)
1
5 reps
75%
3
Bench Press (Barbell)
1
5 reps
85%
4
Bench Press (Barbell)
5
5 reps
75%
5
Push Accessories
1
50-100 reps
-
6
Pull Accessories
1
50-100 reps
-
7
Single Leg / Core Accessories
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
75%
2
Bench Press (Barbell)
1
3 reps
85%
3
Bench Press (Barbell)
1
AMRAP
95%
4
Bench Press (Barbell)
1
1-3 reps
100%
5
Bench Press (Barbell)
5
5 reps
75%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
70%
2
Deadlift (Barbell)
1
5 reps
80%
3
Deadlift (Barbell)
1
5 reps
90%
4
Deadlift (Barbell)
10
5 reps
70%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
65%
2
Deadlift (Barbell)
1
5 reps
75%
3
Deadlift (Barbell)
1
5 reps
85%
4
Deadlift (Barbell)
5
10 reps
65%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Deadlift (Barbell)
1
5 reps
85%
3
Deadlift (Barbell)
1
5 reps
95%
4
Deadlift (Barbell)
5
5 reps
85%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
70%
2
Deadlift (Barbell)
1
5 reps
80%
3
Deadlift (Barbell)
1
5 reps
90%
4
Deadlift (Barbell)
10
5 reps
70%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
65%
2
Deadlift (Barbell)
1
5 reps
75%
3
Deadlift (Barbell)
1
5 reps
85%
4
Deadlift (Barbell)
5
10 reps
65%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Deadlift (Barbell)
1
5 reps
85%
3
Deadlift (Barbell)
1
5 reps
95%
4
Deadlift (Barbell)
5
5 reps
85%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
70%
2
Deadlift (Barbell)
1
3 reps
80%
3
Deadlift (Barbell)
1
1 reps
90%
4
Deadlift (Barbell)
1
1 reps
100%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
70%
2
Deadlift (Barbell)
1
3 reps
80%
3
Deadlift (Barbell)
1
AMRAP
90%
4
Deadlift (Barbell)
1
1-3 reps
95%
5
Deadlift (Barbell)
1
20 reps
70%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
65%
2
Deadlift (Barbell)
1
5 reps
75%
3
Deadlift (Barbell)
1
5 reps
85%
4
Deadlift (Barbell)
5
5 reps
75%
5
Push Accessories
1
50-100 reps
-
6
Pull Accessories
1
50-100 reps
-
7
Single Leg / Core Accessories
1
50-100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
75%
2
Deadlift (Barbell)
1
3 reps
85%
3
Deadlift (Barbell)
1
AMRAP
95%
4
Deadlift (Barbell)
1
1-3 reps
100%
5
Squat (Barbell)
5
5 reps
75%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
70%
2
Overhead Press (Barbell)
1
5 reps
80%
3
Overhead Press (Barbell)
1
5 reps
90%
4
Overhead Press (Barbell)
10
5 reps
70%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
65%
2
Overhead Press (Barbell)
1
5 reps
75%
3
Overhead Press (Barbell)
1
5 reps
85%
4
Overhead Press (Barbell)
5
10 reps
65%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
75%
2
Overhead Press (Barbell)
1
5 reps
85%
3
Overhead Press (Barbell)
1
5 reps
95%
4
Overhead Press (Barbell)
5
5 reps
85%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
70%
2
Overhead Press (Barbell)
1
5 reps
80%
3
Overhead Press (Barbell)
1
5 reps
90%
4
Overhead Press (Barbell)
10
5 reps
70%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
65%
2
Overhead Press (Barbell)
1
5 reps
75%
3
Overhead Press (Barbell)
1
5 reps
85%
4
Overhead Press (Barbell)
5
10 reps
65%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
75%
2
Overhead Press (Barbell)
1
5 reps
85%
3
Overhead Press (Barbell)
1
5 reps
95%
4
Overhead Press (Barbell)
5
5 reps
85%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
70%
2
Overhead Press (Barbell)
1
3 reps
80%
3
Overhead Press (Barbell)
1
1 reps
90%
4
Overhead Press (Barbell)
1
1 reps
100%
5
Push Accessories
1
25-50 reps
-
6
Pull Accessories
1
25-50 reps
-
7
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3 reps
70%
2
Overhead Press (Barbell)
1
3 reps
80%
3
Overhead Press (Barbell)
1
AMRAP
90%
4
Overhead Press (Barbell)
1
1-3 reps
95%
5
Overhead Press (Barbell)
1
20 reps
70%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
5 reps
65%
2
Overhead Press (Barbell)
1
5 reps
75%
3
Overhead Press (Barbell)
1
5 reps
85%
4
Overhead Press (Barbell)
5
5 reps
75%
5
Push Accessories
1
50-100 reps
-
6
Pull Accessories
1
50-100 reps
-
7
Single Leg / Core Accessories
1
50-100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3 reps
75%
2
Overhead Press (Barbell)
1
3 reps
85%
3
Overhead Press (Barbell)
1
AMRAP
95%
4
Overhead Press (Barbell)
1
1-3 reps
100%
5
Overhead Press (Barbell)
5
5 reps
75%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)1 Set
5 Reps
70%
2
Squat (Barbell)1 Set
5 Reps
80%
3
Squat (Barbell)1 Set
5 Reps
90%
4
Squat (Barbell)10 Sets
5 Reps
70%
5
Push Accessories1 Set
25-50 Reps
-
6
Pull Accessories1 Set
25-50 Reps
-
7
Single Leg / Core Accessories1 Set
25-50 Reps
-
Day 2
1
Bench Press (Barbell)1 Set
5 Reps
70%
2
Bench Press (Barbell)1 Set
5 Reps
80%
3
Bench Press (Barbell)1 Set
5 Reps
90%
4
Bench Press (Barbell)10 Sets
5 Reps
70%
5
Push Accessories1 Set
25-50 Reps
-
6
Pull Accessories1 Set
25-50 Reps
-
7
Single Leg / Core Accessories1 Set
25-50 Reps
-
Day 3
1
Deadlift (Barbell)1 Set
5 Reps
70%
2
Deadlift (Barbell)1 Set
5 Reps
80%
3
Deadlift (Barbell)1 Set
5 Reps
90%
4
Deadlift (Barbell)10 Sets
5 Reps
70%
5
Push Accessories1 Set
25-50 Reps
-
6
Pull Accessories1 Set
25-50 Reps
-
7
Single Leg / Core Accessories1 Set
25-50 Reps
-
Day 4
1
Overhead Press (Barbell)1 Set
5 Reps
70%
2
Overhead Press (Barbell)1 Set
5 Reps
80%
3
Overhead Press (Barbell)1 Set
5 Reps
90%
4
Overhead Press (Barbell)10 Sets
5 Reps
70%
5
Push Accessories1 Set
25-50 Reps
-
6
Pull Accessories1 Set
25-50 Reps
-
7
Single Leg / Core Accessories1 Set
25-50 Reps
-