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5/3/1 Program B

by Chance Smitherman
1 athletes joined
4.0
(1 rating)

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
    Aug 22, 2025 12:42

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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.4%
Front Delts
14.7%
Middle Delts
10.6%
Quadriceps
10%
Glutes
10%
Hamstrings
10%
Abs
8.5%
Chest
5.9%
Lower Back
3.5%
Biceps
2.9%
Upper Back
2.9%
Rear Delts
1.8%
Adductors
1.5%
Forearms
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
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%
85%
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%
85%
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
-