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Tom’s 5/3/1

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Program Description

Unlock your strength potential with Tom’s 5/3/1 program, a comprehensive 1-week training plan designed for intermediate lifters. This 5-day routine focuses on powerlifting and bodybuilding techniques, incorporating essential compound movements like the bench press, squat, and deadlift. Each workout is structured to maximize muscle growth and strength gains, featuring a mix of high-intensity sets and accessory exercises. Perfect for those with a garage gym setup, this program will challenge you to push your limits and achieve your fitness goals. Get ready to elevate your training!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Dec 25, 2025 10:07
  • Last Edited
    Dec 25, 2025 10:35
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Front Delts
11%
Hamstrings
10.2%
Chest
9.4%
Quadriceps
9.4%
Glutes
9.4%
Upper Back
9.4%
Lats
6.3%
Biceps
4.7%
Abs
3.9%
Middle Delts
3.1%
Rear Delts
3.1%
Adductors
3.1%
Lower Back
2.4%
Forearms
1.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
70%
85%
100%
90%
80%
2
Incline Bench Press (Barbell)
3
8 reps
60%
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
70%
85%
100%
90%
80%
2
Lat Pulldown
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
70%
85%
100%
90%
80%
2
Hamstring Curl
3
10 reps
RPE 7
3
Goblet Squat
3
10 reps
RPE 7
4
Lunge (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
70%
85%
100%
90%
80%
2
Incline Bench Press (Barbell)
3
8 reps
60%
3
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
2
1
1
1
5 reps
3 reps
1 reps
3 reps
3 reps
70%
85%
100%
90%
80%
2
Lat Pulldown
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
4
Face Pull
3
10 reps
RPE 7
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
70%
85%
100%
90%
80%
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
60%
3
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
70%
85%
100%
90%
80%
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
60%
3
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
Day 5
1
Trap Bar Deadlift
1 Set
2 Sets
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
70%
85%
100%
90%
80%
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
4
Face Pull
3 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
70%
85%
100%
90%
80%
2
Hamstring Curl
3 Sets
10 Reps
@7
3
Goblet Squat
3 Sets
10 Reps
@7
4
Lunge (Dumbbell)
3 Sets
10 Reps
@7
Day 2
1
Barbell Row
1 Set
2 Sets
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
3 Reps
70%
85%
100%
90%
80%
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
4
Face Pull
3 Sets
10 Reps
@7