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Teoman’s 5/3/1 (4 days)

by Teoman Bedel
30 athletes joined

Program Description

This powerbuilding program consists of 4-week cycles. Third week of every cycle is a maximum effort week, being followed by a deload week. You will attempt heavy sets of 1+ reps on each main lift on the third week. Your results on these sets will readjust your 1RM for next cycles. 1 rep on the 1+ set means you’re not changing your 1RM on the lift. 2 to 4 reps mean you’re adding 2.5kgs to your 1RM on the lift. 5 or more reps mean you’re adding 5kgs to your 1RM on the lift. However, more than 5 reps is not advised. You also should include pre-workout dynamic warm ups and post-workout static stretches to your program for better results.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 03, 2024 02:18
  • Last Edited
    Sep 19, 2024 02:14

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
Glutes
10.9%
Upper Back
10.7%
Quadriceps
10.5%
Hamstrings
9.9%
Triceps
9.2%
Middle Delts
8.2%
Front Delts
7.9%
Abs
5.9%
Lower Back
5.6%
Lats
5.3%
Biceps
4.9%
Chest
4.9%
Rear Delts
3.3%
Adductors
2%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Bent Over Row (Barbell)
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Leg Extension
2
12-15 reps
-
6
Cable Crunch
2
12-15 reps
-
7
Hyperextension
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Bent Over Row (Barbell)
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Leg Extension
2
12-15 reps
-
6
Cable Crunch
2
12-15 reps
-
7
Hyperextension
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Bent Over Row (Barbell)
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Leg Extension
2
12-15 reps
-
6
Cable Crunch
2
12-15 reps
-
7
Hyperextension
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift (Barbell)
3
10-12 reps
RPE 6
3
Bent Over Row (Barbell)
2
12-15 reps
-
4
Leg Curl
2
12-15 reps
-
5
Leg Extension
2
12-15 reps
-
6
Cable Crunch
2
12-15 reps
-
7
Hyperextension
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
3
10-12 reps
RPE 6
3
Lat Pulldown
2
12-15 reps
-
4
Tricep Extension (Cable)
2
12-15 reps
-
5
Bicep Curl (Cable)
2
12-15 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Face Pull
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
3
10-12 reps
RPE 6
3
Lat Pulldown
2
12-15 reps
-
4
Tricep Extension (Cable)
2
12-15 reps
-
5
Bicep Curl (Cable)
2
12-15 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Face Pull
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
3
10-12 reps
RPE 6
3
Lat Pulldown
2
12-15 reps
-
4
Tricep Extension (Cable)
2
12-15 reps
-
5
Bicep Curl (Cable)
2
12-15 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Face Pull
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Overhead Press (Barbell)
3
10-12 reps
RPE 6
3
Lat Pulldown
2
12-15 reps
-
4
Tricep Extension (Cable)
2
12-15 reps
-
5
Bicep Curl (Cable)
2
12-15 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Face Pull
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
3
10-12 reps
RPE 6
3
Pendlay Row
3
4-8 reps
RPE 8
4
Power Shrug
2
6-10 reps
RPE 7
5
Hip Thrust (Barbell)
2
6-10 reps
RPE 7
6
Leg Curl
2
12-15 reps
RPE 6
7
Back Extension (Weighted)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
3
10-12 reps
RPE 6
3
Pendlay Row
3
4-8 reps
RPE 8
4
Power Shrug
2
6-10 reps
RPE 7
5
Hip Thrust (Barbell)
2
6-10 reps
RPE 7
6
Leg Curl
2
12-15 reps
RPE 6
7
Back Extension (Weighted)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
3
10-12 reps
RPE 6
3
Pendlay Row
3
4-8 reps
RPE 8
4
Power Shrug
2
6-10 reps
RPE 7
5
Hip Thrust (Barbell)
2
6-10 reps
RPE 7
6
Leg Curl
2
12-15 reps
RPE 6
7
Back Extension (Weighted)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Squat (Barbell)
3
10-12 reps
RPE 6
3
Pendlay Row
3
4-8 reps
RPE 8
4
Power Shrug
2
6-10 reps
RPE 7
5
Hip Thrust (Barbell)
2
6-10 reps
RPE 7
6
Leg Curl
2
12-15 reps
RPE 6
7
Back Extension (Weighted)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
3
10-12 reps
RPE 6
3
Pull-Up (Bodyweight)
1
-
4
Tricep Extension (Cable)
2
12-15 reps
-
5
Bicep Curl (Cable)
2
12-15 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Face Pull
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
3
10-12 reps
RPE 6
3
Pull-Up (Bodyweight)
1
-
4
Tricep Extension (Cable)
2
12-15 reps
-
5
Bicep Curl (Cable)
2
12-15 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Face Pull
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
3
10-12 reps
RPE 6
3
Pull-Up (Bodyweight)
1
-
4
Tricep Extension (Cable)
2
12-15 reps
-
5
Bicep Curl (Cable)
2
12-15 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Face Pull
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
3
10-12 reps
RPE 6
3
Pull-Up (Bodyweight)
1
-
4
Tricep Extension (Cable)
2
12-15 reps
-
5
Bicep Curl (Cable)
2
12-15 reps
-
6
Lateral Raise (Cable)
2
12-15 reps
-
7
Face Pull
2
12-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
3 Sets
10-12 Reps
@6
3
Bent Over Row (Barbell)
2 Sets
12-15 Reps
-
4
Leg Curl
2 Sets
12-15 Reps
-
5
Leg Extension
2 Sets
12-15 Reps
-
6
Cable Crunch
2 Sets
12-15 Reps
-
7
Hyperextension
2 Sets
12-15 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
3 Sets
10-12 Reps
@6
3
Pendlay Row
3 Sets
4-8 Reps
@8
4
Power Shrug
2 Sets
6-10 Reps
@7
5
Hip Thrust (Barbell)
2 Sets
6-10 Reps
@7
6
Leg Curl
2 Sets
12-15 Reps
@6
7
Back Extension (Weighted)
2 Sets
6-12 Reps
-
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
3 Sets
10-12 Reps
@6
3
Pull-Up (Bodyweight)
1 Set
-
4
Tricep Extension (Cable)
2 Sets
12-15 Reps
-
5
Bicep Curl (Cable)
2 Sets
12-15 Reps
-
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
-
7
Face Pull
2 Sets
12-15 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
3 Sets
10-12 Reps
@6
3
Lat Pulldown
2 Sets
12-15 Reps
-
4
Tricep Extension (Cable)
2 Sets
12-15 Reps
-
5
Bicep Curl (Cable)
2 Sets
12-15 Reps
-
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
-
7
Face Pull
2 Sets
12-15 Reps
-