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5/3/1 5 Pro FSL w/ Deloads and Anchor

by Chad D.
1 athletes joined

Program Description

5 Pro FSL w/ accessories Deloads and Anchor

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    11 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 02, 2026 07:11
  • Last Edited
    Mar 03, 2026 01:33
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Front Delts
13.5%
Quadriceps
10.5%
Glutes
10.5%
Hamstrings
10.5%
Abs
8.3%
Chest
8.3%
Lats
6.1%
Upper Back
6.1%
Middle Delts
5.2%
Biceps
3%
Lower Back
2.6%
Adductors
1.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
65%
3
Neutral Grip Dumbbell Bench Press
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
3
8-10 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
Squat (Barbell)
5
5 reps
70%
3
Neutral Grip Dumbbell Bench Press
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
3
8-10 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
Squat (Barbell)
5
5 reps
75%
3
Neutral Grip Dumbbell Bench Press
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
3
8-10 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
Squat (Barbell)
5
5 reps
65%
3
Neutral Grip Dumbbell Bench Press
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
3
8-10 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
Squat (Barbell)
5
5 reps
70%
3
Neutral Grip Dumbbell Bench Press
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
3
8-10 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
Squat (Barbell)
5
5 reps
75%
3
Neutral Grip Dumbbell Bench Press
3
8-12 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Neutral Grip Dumbbell Bench Press
3
8-12 reps
RPE 6
3
Lat Pulldown
3
8-12 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
1
1-2 reps
95%
4
Squat (Barbell)
5
5 reps
70%
5
Neutral Grip Dumbbell Bench Press
3
8-12 reps
RPE 8
6
Lat Pulldown
3
8-12 reps
RPE 8
7
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Squat (Barbell)
1
1-2 reps
90%
4
Squat (Barbell)
5
5 reps
65%
5
Neutral Grip Dumbbell Bench Press
3
8-12 reps
RPE 8
6
Lat Pulldown
3
8-12 reps
RPE 8
7
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Squat (Barbell)
1
1-2 reps
100%
4
Squat (Barbell)
5
5 reps
75%
5
Neutral Grip Dumbbell Bench Press
3
8-12 reps
RPE 8
6
Lat Pulldown
3
8-12 reps
RPE 8
7
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Neutral Grip Dumbbell Bench Press
3
8-12 reps
RPE 6
3
Lat Pulldown
3
8-12 reps
RPE 6
4
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5
5 reps
65%
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8
5
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Barbell)
5
5 reps
70%
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8
5
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Seated Overhead Press (Barbell)
5
5 reps
75%
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8
5
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5
5 reps
65%
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8
5
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Barbell)
5
5 reps
70%
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8
5
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Seated Overhead Press (Barbell)
5
5 reps
75%
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Bench Press (Close Grip)
3
8-12 reps
RPE 8
5
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 6
3
Bench Press (Close Grip)
3
8-12 reps
RPE 6
4
Hanging Leg Raise
3
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Seated Overhead Press (Barbell)
1
AMRAP
90%
3
Seated Overhead Press (Barbell)
1
1-2 reps
95%
4
Seated Overhead Press (Barbell)
5
5 reps
70%
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
6
Bench Press (Close Grip)
3
8-12 reps
RPE 8
7
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Seated Overhead Press (Barbell)
1
AMRAP
85%
3
Seated Overhead Press (Barbell)
1
1-2 reps
90%
4
Seated Overhead Press (Barbell)
5
5 reps
65%
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
6
Bench Press (Close Grip)
3
8-12 reps
RPE 8
7
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Seated Overhead Press (Barbell)
1
AMRAP
95%
3
Seated Overhead Press (Barbell)
1
1-2 reps
100%
4
Seated Overhead Press (Barbell)
5
5 reps
75%
5
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
6
Bench Press (Close Grip)
3
8-12 reps
RPE 8
7
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bent Over Row (Barbell)
3
8-10 reps
RPE 6
3
Bench Press (Close Grip)
3
8-12 reps
RPE 6
4
Hanging Leg Raise
3
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
65%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Ab Wheel
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Ab Wheel
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Ab Wheel
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
65%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Ab Wheel
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Ab Wheel
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
5
Ab Wheel
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 6
4
Ab Wheel
3
8-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Deadlift (Barbell)
1
1-2 reps
95%
4
Deadlift (Barbell)
5
5 reps
70%
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
7
Ab Wheel
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Deadlift (Barbell)
1
1-2 reps
90%
4
Deadlift (Barbell)
5
5 reps
65%
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
7
Ab Wheel
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Deadlift (Barbell)
1
1-2 reps
90%
4
Deadlift (Barbell)
5
5 reps
65%
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8
7
Ab Wheel
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 6
3
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 6
4
Ab Wheel
3
8-15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
65%
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
5 reps
70%
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
5 reps
75%
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
65%
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
5 reps
70%
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
5 reps
75%
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
5
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Seated Row (Cable)
3
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6
4
Overhead Press (Dumbbell)
3
8-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
1
1-2 reps
95%
4
Bench Press (Barbell)
5
5 reps
70%
5
Seated Row (Cable)
3
8-10 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
7
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
1
1-2 reps
90%
4
Bench Press (Barbell)
5
5 reps
65%
5
Seated Row (Cable)
3
8-10 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
7
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
1
1-2 reps
100%
4
Bench Press (Barbell)
5
5 reps
75%
5
Seated Row (Cable)
3
8-10 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
7
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Seated Row (Cable)
3
8-10 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 6
4
Overhead Press (Dumbbell)
3
8-12 reps
RPE 6
Week 1
1 / 11 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
5 Reps
65%
3
Neutral Grip Dumbbell Bench Press
3 Sets
8-12 Reps
@8
4
Lat Pulldown
3 Sets
8-12 Reps
@8
5
Bulgarian Split Squat (Barbell)
3 Sets
8-10 Reps
@8
Day 2
1
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5 Sets
5 Reps
65%
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@8
4
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
5
Hanging Leg Raise
3 Sets
10-15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
5 Sets
5 Reps
65%
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
@8
5
Ab Wheel
3 Sets
8-15 Reps
@8
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
5 Reps
65%
3
Seated Row (Cable)
3 Sets
8-10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
5
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@8