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5/3/1 Program B

by Chance Smitherman
1 athletes joined

Program Description

5/3/1, hypertrophy

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 15, 2025 03:34
  • Last Edited
    Jun 18, 2025 08:30

Summary

Unlock your strength potential with the 5/3/1 Program B, a focused 4-week regimen designed for dedicated lifters. Committing just three days a week, you'll tackle key compound lifts like the Deadlift, Bench Press, and Squat, progressively increasing your intensity to build muscle and power. Each session is structured to maximize your gains, featuring a mix of heavy lifting and accessory work to enhance overall performance. Get ready to push your limits and achieve your fitness goals in just one month!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
5-
85%
3
Deadlift (Barbell)
3
8 reps
65%
4
Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
5
Overhead Press (Barbell)
1
5-
85%
6
Overhead Press (Barbell)
3
8 reps
65%
7
Tricep Extension (Cable)
3
8 reps
-
8
Lateral Raise (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
3-
90%
3
Bench Press (Barbell)
3
8 reps
65%
4
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
5
Bicep Curl (Barbell)
3
8 reps
-
6
Shrug (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
1-
95%
3
Deadlift (Barbell)
3
8 reps
65%
4
Overhead Press (Barbell)
1
1
5 reps
3 reps
75%
95%
5
Overhead Press (Barbell)
1
1-
95%
6
Overhead Press (Barbell)
3
8 reps
65%
7
Tricep Extension (Cable)
3
8 reps
-
8
Lateral Raise (Cable)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
40%
50%
2
Bench Press (Barbell)
1
1-
60%
3
Bench Press (Barbell)
3
5 reps
65%
4
Squat (Barbell)
1
1
1
5 reps
5 reps
1 reps
40%
50%
60%
5
Bicep Curl (Barbell)
3
8 reps
-
6
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
5-
85%
3
Bench Press (Barbell)
3
8 reps
65%
4
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
5
Bicep Curl (Barbell)
3
8 reps
-
6
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
3-
90%
3
Deadlift (Barbell)
3
8 reps
65%
4
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
5
Overhead Press (Barbell)
1
3-
90%
6
Overhead Press (Barbell)
3
8 reps
65%
7
Tricep Extension (Cable)
3
8 reps
-
8
Lateral Raise (Cable)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
1-
95%
3
Bench Press (Barbell)
3
8 reps
65%
4
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
5
Bicep Curl (Barbell)
3
8 reps
-
6
Shrug (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
40%
50%
2
Deadlift (Barbell)
1
5-
60%
3
Deadlift (Barbell)
3
8 reps
65%
4
Overhead Press (Barbell)
1
1
5 reps
5 reps
40%
50%
5
Overhead Press (Barbell)
1
5-
60%
6
Overhead Press (Barbell)
3
8 reps
65%
7
Tricep Extension (Cable)
3
8 reps
-
8
Lateral Raise (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
5-
85%
3
Deadlift (Barbell)
3
8 reps
65%
4
Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
5
Overhead Press (Barbell)
1
5-
85%
6
Overhead Press (Barbell)
3
8 reps
65%
7
Tricep Extension (Cable)
3
8 reps
-
8
Lateral Raise (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
3-
90%
3
Bench Press (Barbell)
3
8 reps
65%
4
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
5
Bicep Curl (Barbell)
3
8 reps
-
6
Shrug (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
1-
95%
3
Deadlift (Barbell)
3
8 reps
65%
4
Overhead Press (Barbell)
1
1
5 reps
3 reps
75%
95%
5
Overhead Press (Barbell)
1
1-
95%
6
Overhead Press (Barbell)
3
8 reps
65%
7
Tricep Extension (Cable)
3
8 reps
-
8
Lateral Raise (Cable)
3
8 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)
1 Set
5-
85%
3
Deadlift (Barbell)
3 Sets
8 Reps
65%
4
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
5
Overhead Press (Barbell)
1 Set
5-
85%
6
Overhead Press (Barbell)
3 Sets
8 Reps
65%
7
Tricep Extension (Cable)
3 Sets
8 Reps
-
8
Lateral Raise (Cable)
3 Sets
8 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
5-
85%
3
Bench Press (Barbell)
3 Sets
8 Reps
65%
4
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
5
Bicep Curl (Barbell)
3 Sets
8 Reps
-
6
Shrug (Barbell)
3 Sets
8 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)
1 Set
5-
85%
3
Deadlift (Barbell)
3 Sets
8 Reps
65%
4
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
5
Overhead Press (Barbell)
1 Set
5-
85%
6
Overhead Press (Barbell)
3 Sets
8 Reps
65%
7
Tricep Extension (Cable)
3 Sets
8 Reps
-
8
Lateral Raise (Cable)
3 Sets
8 Reps
-