Program Description
**Cliff 5/3/1** is a structured 12-week strength training program designed for serious lifters looking to build muscle and increase their overall power. This program spans 48 training days, focusing on key compound lifts like the bench press, deadlift, and squat, combined with accessory movements to target specific muscle groups. Each week is strategically divided to maximize strength gains while ensuring adequate recovery, making it ideal for those committed to serious progress. Get ready to elevate your lifting game and achieve your strength goals with this proven method!
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 25, 2025 01:57
- Last EditedJun 25, 2025 04:48
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Bench Press (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Bench Press (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Bench Press (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Bench Press (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Bench Press (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Bench Press (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Bench Press (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Bench Press (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Bench Press (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Bench Press (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Bench Press (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Chest Fly (Cable)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Lying Tricep Extension (Barbell)
4
12 reps
-
6
Bench Press (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Lat Pulldown
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Hammer Curl
4
12 reps
-
6
Bent Over Row (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Hammer Curl
4
12 reps
-
6
Bent Over Row (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Lat Pulldown
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Hammer Curl
4
12 reps
-
6
Bent Over Row (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lat Pulldown
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Hammer Curl
4
12 reps
-
6
Bent Over Row (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Lat Pulldown
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Hammer Curl
4
12 reps
-
6
Bent Over Row (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Hammer Curl
4
12 reps
-
6
Bent Over Row (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Lat Pulldown
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Hammer Curl
4
12 reps
-
6
Bent Over Row (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lat Pulldown
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Hammer Curl
4
12 reps
-
6
Bent Over Row (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Lat Pulldown
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Hammer Curl
4
12 reps
-
6
Bent Over Row (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Hammer Curl
4
12 reps
-
6
Bent Over Row (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Lat Pulldown
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Hammer Curl
4
12 reps
-
6
Bent Over Row (Dumbbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lat Pulldown
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Bicep Curl (Barbell)
4
12 reps
-
5
Hammer Curl
4
12 reps
-
6
Bent Over Row (Dumbbell)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Upright Row (Barbell)
4
12 reps
-
3
Shrug (Barbell)
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Upright Row (Barbell)
4
12 reps
-
3
Shrug (Barbell)
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Upright Row (Barbell)
4
12 reps
-
3
Shrug (Barbell)
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Upright Row (Barbell)
4
12 reps
-
3
Shrug (Barbell)
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Upright Row (Barbell)
4
12 reps
-
3
Shrug (Barbell)
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Upright Row (Barbell)
4
12 reps
-
3
Shrug (Barbell)
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Upright Row (Barbell)
4
12 reps
-
3
Shrug (Barbell)
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Upright Row (Barbell)
4
12 reps
-
3
Shrug (Barbell)
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Upright Row (Barbell)
4
12 reps
-
3
Shrug (Barbell)
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Upright Row (Barbell)
4
12 reps
-
3
Shrug (Barbell)
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Upright Row (Barbell)
4
12 reps
-
3
Shrug (Barbell)
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Upright Row (Barbell)
4
12 reps
-
3
Shrug (Barbell)
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Arnold Press
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Press
4
12 reps
-
3
Reverse Lunge (Dumbbell)
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
4
12 reps
-
3
Reverse Lunge (Dumbbell)
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Leg Press
4
12 reps
-
3
Reverse Lunge (Dumbbell)
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Leg Press
4
12 reps
-
3
Reverse Lunge (Dumbbell)
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Press
4
12 reps
-
3
Reverse Lunge (Dumbbell)
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
4
12 reps
-
3
Reverse Lunge (Dumbbell)
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Leg Press
4
12 reps
-
3
Reverse Lunge (Dumbbell)
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Leg Press
4
12 reps
-
3
Reverse Lunge (Dumbbell)
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Press
4
12 reps
-
3
Reverse Lunge (Dumbbell)
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
4
12 reps
-
3
Reverse Lunge (Dumbbell)
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Leg Press
4
12 reps
-
3
Reverse Lunge (Dumbbell)
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Leg Press
4
12 reps
-
3
Reverse Lunge (Dumbbell)
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Seated Calf Raise
4
12 reps
-
6
Cable Crunch
4
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)4 Sets
12 Reps
-
3
Chest Fly (Cable)4 Sets
12 Reps
-
4
Tricep Pushdown (Cable)4 Sets
12 Reps
-
5
Lying Tricep Extension (Barbell)4 Sets
12 Reps
-
6
Bench Press (Dumbbell)4 Sets
12 Reps
-
Day 2
1
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Lat Pulldown4 Sets
12 Reps
-
3
Seated Row (Cable)4 Sets
12 Reps
-
4
Bicep Curl (Barbell)4 Sets
12 Reps
-
5
Hammer Curl4 Sets
12 Reps
-
6
Bent Over Row (Dumbbell)4 Sets
12 Reps
-
Day 3
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Upright Row (Barbell)4 Sets
12 Reps
-
3
Shrug (Barbell)4 Sets
12 Reps
-
4
Lateral Raise (Cable)4 Sets
12 Reps
-
5
Arnold Press4 Sets
12 Reps
-
6
Cable Crunch4 Sets
12 Reps
-
Day 4
1
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Leg Press4 Sets
12 Reps
-
3
Reverse Lunge (Dumbbell)4 Sets
12 Reps
-
4
Leg Curl4 Sets
12 Reps
-
5
Seated Calf Raise4 Sets
12 Reps
-
6
Cable Crunch4 Sets
12 Reps
-