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5/3/1 Less Boring But Big w/accessories

by Chad D.
2 athletes joined

Program Description

Pack on mass, through hypertrophy

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 19, 2026 12:19
  • Last Edited
    Feb 20, 2026 03:26
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.5%
Triceps
12.7%
Quadriceps
10.7%
Hamstrings
10.7%
Glutes
9%
Middle Delts
7.9%
Chest
6.5%
Upper Back
5.9%
Biceps
4.8%
Abs
4.5%
Rear Delts
4.2%
Lats
3.4%
Adductors
2.3%
Lower Back
2.3%
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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5
10 reps
50%
3
Leg Extension
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Barbell)
5
10 reps
50%
3
Leg Extension
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Seated Overhead Press (Barbell)
5
10 reps
50%
3
Leg Extension
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5
10 reps
50%
3
Leg Extension
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Barbell)
5
10 reps
50%
3
Leg Extension
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Seated Overhead Press (Barbell)
5
10 reps
50%
3
Leg Extension
3
12-15 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
10 reps
50%
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
50%
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
50%
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
10 reps
50%
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
50%
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
50%
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
50%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Face Pull
3
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Lu Raise
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Lu Raise
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
50%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Lu Raise
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8
5
Lu Raise
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
5
Lu Raise
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
50%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Lu Raise
3
12-15 reps
RPE 8
Week 1
1 / 6 Weeks
Day 3
1
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
4
Face Pull
3 Sets
15-20 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
5
Leg Curl
3 Sets
12-15 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
@8
5
Lu Raise
3 Sets
12-15 Reps
@8