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5/3/1 w/ Calisthenics

by Jonathan O.
1 athletes joined

Program Description

This program is my own personal simplistic twist on Jim's 5/3/1. This program focuses on the big lifts squat, bench, deads, and press along with calisthenic movements as accessories. My fitness journey started with only body weight exercises and that evolved into my love for calisthenics. After about 2 years of training I discovered powerlifting and more importantly Jim's 5/3/1 philosophy. I decided to throw these two passions together into a program that is both simple and effective.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 15, 2024 03:19
  • Last Edited
    Mar 06, 2025 12:04
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Chest
11.5%
Quadriceps
10.5%
Glutes
9%
Lats
8.7%
Upper Back
8.5%
Front Delts
7.6%
Hamstrings
6.9%
Abs
6.5%
Biceps
6.5%
Forearms
4.2%
Lower Back
4%
Middle Delts
2.7%
Adductors
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
5+ reps
85%
3
Front Squat (Barbell)
2
10 reps
RPE 7-9
4
Leg Extension
3
15 reps
RPE 6-7
5A
Cable Crunch
2
15-20 reps
RPE 9
5B
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
3+ reps
90%
3
Front Squat (Barbell)
2
10 reps
RPE 7-9
4
Leg Extension
3
15 reps
RPE 7
5A
Cable Crunch
2
15-20 reps
RPE 9
5B
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
1+ reps
95%
3
Front Squat (Barbell)
2
10 reps
RPE 7-9
4
Leg Extension
3
15 reps
RPE 7
5A
Cable Crunch
2
15-20 reps
RPE 9
5B
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
5+ reps
85%
3
Front Squat (Barbell)
2
10 reps
RPE 7-9
4
Leg Extension
3
15 reps
RPE 6-7
5A
Cable Crunch
2
15-20 reps
RPE 9
5B
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
5+ reps
85%
3
Incline Bench Press (Barbell)
3
10 reps
50%
4
T-Bar Row
3
15 reps
RPE 7
5
Pull-Up (Bodyweight)
3
10 reps
RPE 10
6
Dip (Weighted)
3
10 reps
RPE 9
7
Skull Crushers
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
3+ reps
90%
3
Incline Bench Press (Barbell)
3
10 reps
50%
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
Dip (Weighted)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
1+ reps
95%
3
Incline Bench Press (Barbell)
3
10 reps
50%
4
Pull-Up (Bodyweight)
3
10 reps
RPE 10
5
Dip (Weighted)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
5+ reps
85%
3
Incline Bench Press (Barbell)
3
10 reps
50%
4
T-Bar Row
3
15 reps
RPE 7
5
Pull-Up (Bodyweight)
3
10 reps
RPE 10
6
Dip (Weighted)
3
10 reps
RPE 9
7
Skull Crushers
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
5+ reps
85%
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 7-9
4
Hip Thrust (Machine)
1
1
1
12-15 reps
8-10 reps
12-15 reps
RPE 7
RPE 10
RPE 9
5A
Plank
2
1-2 mins
RPE 10
5B
Wrist Curls
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
3+ reps
90%
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 7-9
4
Hip Thrust (Machine)
1
1
1
12-15 reps
8-10 reps
12-15 reps
RPE 7
RPE 10
RPE 9
5A
Plank
2
1-2 mins
RPE 10
5B
Wrist Curls
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
1+ reps
95%
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 7-9
4
Squat (Barbell)
3
10 reps
50%
5A
Plank
2
1-2 mins
RPE 10
5B
Wrist Curls
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
5+ reps
85%
3
Romanian Deadlift (Barbell)
2
10 reps
RPE 7-9
4
Hip Thrust (Machine)
1
1
1
12-15 reps
8-10 reps
12-15 reps
RPE 7
RPE 10
RPE 9
5A
Plank
2
1-2 mins
RPE 10
5B
Wrist Curls
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Overhead Press (Barbell)
1
5+ reps
85%
3
Incline Bench Press (Barbell)
3
10 reps
50%
4
T-Bar Row
3
15 reps
RPE 7
5
Pull-Up (Bodyweight)
3
10 reps
RPE 10
6
Dip (Weighted)
3
10 reps
RPE 9
7
Bicep Curl (Barbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Overhead Press (Barbell)
1
3+ reps
90%
3
Incline Bench Press (Barbell)
3
10 reps
55%
4
T-Bar Row
3
15 reps
RPE 7
5
Pull-Up (Bodyweight)
3
10 reps
RPE 10
6
Dip (Weighted)
3
10 reps
RPE 9
7
Bicep Curl (Barbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3 reps
3 reps
75%
85%
2
Overhead Press (Barbell)
1
1+ reps
95%
3
Incline Bench Press (Barbell)
3
10 reps
55%
4
T-Bar Row
3
15 reps
RPE 7
5
Pull-Up (Bodyweight)
3
10 reps
RPE 10
6
Dip (Weighted)
3
10 reps
RPE 9
7
Bicep Curl (Barbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
65%
2
Overhead Press (Barbell)
1
5+ reps
65%
3
Incline Bench Press (Barbell)
3
10 reps
50%
4
T-Bar Row
3
15 reps
RPE 7
5
Pull-Up (Bodyweight)
3
10 reps
RPE 10
6
Dip (Weighted)
3
10 reps
RPE 9
7
Bicep Curl (Barbell)
3
15 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
5+ Reps
85%
3
Front Squat (Barbell)
2 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
15 Reps
@6-7
5A
Cable Crunch
2 Sets
15-20 Reps
@9
5B
Reverse Wrist Curl (Barbell)
2 Sets
15-20 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
5+ Reps
85%
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
50%
4
T-Bar Row
3 Sets
15 Reps
@7
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
@10
6
Dip (Weighted)
3 Sets
10 Reps
@9
7
Skull Crushers
3 Sets
15 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)
1 Set
5+ Reps
85%
3
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@7-9
4
Hip Thrust (Machine)
1 Set
1 Set
1 Set
12-15 Reps
8-10 Reps
12-15 Reps
@7
@10
@9
5A
Plank
2 Sets
1-2 mins
@10
5B
Wrist Curls
2 Sets
15-20 Reps
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Overhead Press (Barbell)
1 Set
5+ Reps
85%
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
50%
4
T-Bar Row
3 Sets
15 Reps
@7
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
@10
6
Dip (Weighted)
3 Sets
10 Reps
@9
7
Bicep Curl (Barbell)
3 Sets
15 Reps
@7