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5/3/1 PPL

by Andrew B.
8 athletes joined

Program Description

I like powerlifting and bodybuilding. 5/3/1 has worked well for me, and it’s lifting that I enjoy doing. Use 90% of 1RM as your training max. Switch out exercises as you like. Add/subtract sets as you feel. Main lifts>secondary>accessories. Skip accessories if needed. Reduce/consolidate/skip non main lift days if needed. Superset abs with accessory workouts if wanted. Add weight to training max and restart program when finished.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 08, 2024 04:57
  • Last Edited
    Aug 04, 2025 11:52

Summary

Unleash your strength with the 5/3/1 PPL program, a structured 4-week plan designed for serious lifters. Committing to six days a week, you'll alternate between push, pull, and leg workouts, focusing on compound lifts and accessory exercises to maximize muscle growth and strength. This program emphasizes progressive overload, ensuring you consistently challenge your limits. Perfect for those with a garage gym setup, it's time to elevate your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Chest
10.6%
Upper Back
10.6%
Front Delts
9.6%
Hamstrings
9%
Glutes
7.9%
Quadriceps
7.9%
Biceps
7.3%
Lats
6.5%
Lower Back
4.6%
Calves
3.8%
Rear Delts
3.5%
Middle Delts
2.6%
Abs
1.8%
Forearms
1%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Wide Grip Pull-Up
5
10 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7-8
4
Face Pull
4
15-20 reps
RPE 6-7
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Wide Grip Pull-Up
5
10 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7-8
4
Face Pull
4
15-20 reps
RPE 6-7
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Wide Grip Pull-Up
5
10 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7-8
4
Face Pull
4
15-20 reps
RPE 6-7
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Wide Grip Pull-Up
5
10 reps
RPE 6-7
3
Seated Row (Cable)
2
8-12 reps
RPE 6-7
4
Face Pull
3
15-20 reps
RPE 6-7
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Dip (Weighted)
5
10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Band Fly
4
15-20 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7-8
6
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Dip (Weighted)
5
10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Band Fly
4
15-20 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7-8
6
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Dip (Weighted)
5
10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Band Fly
4
15-20 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7-8
6
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Dip (Weighted)
5
10 reps
RPE 6-7
3
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 6-7
4
Band Fly
3
15-20 reps
RPE 6-7
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Good Morning
5
10 reps
50%
3
Lunge (Barbell)
3
8-12 reps
RPE 7-8
4
Lying Leg Curl
3
8-12 reps
RPE 7-8
5
Standing Calf Raise
4
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Good Morning
5
10 reps
60%
3
Lunge (Barbell)
3
8-12 reps
RPE 7-8
4
Lying Leg Curl
3
8-12 reps
RPE 7-8
5
Standing Calf Raise
4
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Good Morning
5
10 reps
70%
3
Lunge (Barbell)
3
8-12 reps
RPE 7-8
4
Lying Leg Curl
3
8-12 reps
RPE 7-8
5
Standing Calf Raise
4
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Good Morning
3
10 reps
40%
3
Lunge (Barbell)
2
8-12 reps
RPE 6-7
4
Lying Leg Curl
2
8-12 reps
RPE 6-7
5
Standing Calf Raise
3
12-15 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
10 reps
50%
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Rear Delt Fly (Cable)
4
12-15 reps
RPE 6-7
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
10 reps
60%
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Rear Delt Fly (Cable)
4
12-15 reps
RPE 6-7
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
10 reps
70%
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Rear Delt Fly (Cable)
4
12-15 reps
RPE 6-7
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
40%
2
Lat Pulldown
2
8-12 reps
RPE 6-7
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 6-7
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Barbell)
5
10 reps
50%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Band Fly
4
12-15 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7-8
6
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Barbell)
5
10 reps
60%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Band Fly
4
12-15 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7-8
6
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Barbell)
5
10 reps
70%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Band Fly
4
12-15 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7-8
6
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Barbell)
3
10 reps
40%
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 6-7
4
Band Fly
3
12-15 reps
RPE 6-7
5
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 6-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
50%
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 7-8
3
Lying Leg Curl
3
8-12 reps
RPE 7-8
4
Leg Extension
3
15-20 reps
RPE 7-8
5
Standing Calf Raise
4
12-15 reps
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
60%
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 7-8
3
Lying Leg Curl
3
8-12 reps
RPE 7-8
4
Leg Extension
3
15-20 reps
RPE 7-8
5
Standing Calf Raise
4
12-15 reps
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
70%
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 7-8
3
Lying Leg Curl
3
8-12 reps
RPE 7-8
4
Leg Extension
3
15-20 reps
RPE 7-8
5
Standing Calf Raise
4
12-15 reps
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
40%
2
Hip Thrust (Barbell)
2
8-12 reps
RPE 6-7
3
Lying Leg Curl
2
8-12 reps
RPE 6-7
4
Leg Extension
2
15-20 reps
RPE 6-7
5
Standing Calf Raise
3
12-15 reps
RPE 6-7
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Wide Grip Pull-Up
5 Sets
10 Reps
@7
3
Seated Row (Cable)
3 Sets
8-12 Reps
@7-8
4
Face Pull
4 Sets
15-20 Reps
@6-7
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@7-8
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7-8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Dip (Weighted)
5 Sets
10 Reps
@7
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@7-8
4
Band Fly
4 Sets
15-20 Reps
@6-7
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7-8
6
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@7-8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Good Morning
5 Sets
10 Reps
50%
3
Lunge (Barbell)
3 Sets
8-12 Reps
@7-8
4
Lying Leg Curl
3 Sets
8-12 Reps
@7-8
5
Standing Calf Raise
4 Sets
12-15 Reps
@7-8
Day 4
1
Pendlay Row
5 Sets
10 Reps
50%
2
Lat Pulldown
3 Sets
8-12 Reps
@7-8
3
Rear Delt Fly (Cable)
4 Sets
12-15 Reps
@6-7
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@7-8
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7-8
Day 5
1
Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7-8
4
Band Fly
4 Sets
12-15 Reps
@6-7
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7-8
6
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@7-8
Day 6
1
Front Squat (Barbell)
5 Sets
10 Reps
50%
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@7-8
3
Lying Leg Curl
3 Sets
8-12 Reps
@7-8
4
Leg Extension
3 Sets
15-20 Reps
@7-8
5
Standing Calf Raise
4 Sets
12-15 Reps
@7-8