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5/3/1 for Hardgainers

by liftingodyssey

Program Description

This is Wendler’s 5/3/1 for Hardgainers Every week pushes you to own the bar, recover smart, and stack PRs over time. Your 1RM should be 85% of your actual 1 rep PRs. Hardgainer 5’s Pro: Week 1: 65/75/85% Week 2: 70/80/90% Week 3: 75/85/95% Week 4: Deload Cycle repeats with TM increases: +5 kg (Squat/DL), +2.5 kg (Bench/OHP)

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    180 minutes
  • Created
    Oct 31, 2025 09:37
  • Last Edited
    Oct 31, 2025 09:44
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Front Delts
13.8%
Middle Delts
12.3%
Quadriceps
10.7%
Chest
8.7%
Glutes
8.7%
Abs
6.6%
Hamstrings
6.3%
Lats
5.5%
Upper Back
4.7%
Lower Back
4%
Biceps
3.2%
Adductors
1.4%
Forearms
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
5+ reps
85%
3
Squat (Barbell)
1
20 reps
65%
4
Dip (Bodyweight)
1
50-100 reps
RPE 8
5
Wide Grip Lat Pulldown
1
50-100 reps
RPE 8
6
Kettlebell Swing
1
50-100 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
70%
80%
2
Squat (Barbell)
1
5+ reps
90%
3
Squat (Barbell)
1
20 reps
70%
4
Dip (Bodyweight)
1
50-100 reps
RPE 8
5
Wide Grip Lat Pulldown
1
50-100 reps
RPE 8
6
Kettlebell Swing
1
50-100 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
75%
85%
2
Squat (Barbell)
1
5+ reps
95%
3
Squat (Barbell)
1
20 reps
75%
4
Dip (Bodyweight)
1
50-100 reps
RPE 8
5
Wide Grip Lat Pulldown
1
50-100 reps
RPE 8
6
Kettlebell Swing
1
50-100 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
65%
70%
2
Dip (Bodyweight)
1
50-100 reps
RPE 8
3
Wide Grip Lat Pulldown
1
50-100 reps
RPE 8
4
Kettlebell Swing
1
50-100 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
1
50-100 reps
RPE 8
3
Hammer Curl (Dumbbell)
1
50-100 reps
RPE 8
4
Hanging Knee Raise
1
50-100 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
1
50-100 reps
RPE 8
3
Hammer Curl (Dumbbell)
1
50-100 reps
RPE 8
4
Hanging Knee Raise
1
50-100 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
1
50-100 reps
RPE 8
3
Hammer Curl (Dumbbell)
1
50-100 reps
RPE 8
4
Hanging Knee Raise
1
50-100 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
60%
65%
70%
2
Incline Bench Press (Dumbbell)
1
50-100 reps
RPE 8
3
Hammer Curl (Dumbbell)
1
50-100 reps
RPE 8
4
Hanging Knee Raise
1
50-100 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
5+ reps
85%
3
Deadlift (Barbell)
5
5 reps
65%
4
Good Morning
1
50-100 reps
RPE 8
5
Seated Row (Machine)
1
50-100 reps
RPE 8
6
Plank
1
1-3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
70%
80%
2
Deadlift (Barbell)
1
5+ reps
90%
3
Deadlift (Barbell)
5
5 reps
70%
4
Good Morning
1
50-100 reps
RPE 8
5
Seated Row (Machine)
1
50-100 reps
RPE 8
6
Plank
1
1-3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
75%
85%
2
Deadlift (Barbell)
1
5+ reps
95%
3
Deadlift (Barbell)
5
5 reps
75%
4
Good Morning
1
50-100 reps
RPE 8
5
Seated Row (Machine)
1
50-100 reps
RPE 8
6
Plank
1
1-3 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
65%
70%
2
Deadlift (Barbell)
5
5 reps
60%
3
Good Morning
1
50-100 reps
RPE 8
4
Seated Row (Machine)
1
50-100 reps
RPE 8
5
Plank
1
1-3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
10
5 reps
65%
3
Dip (Bodyweight)
1
50-100 reps
RPE 8
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
5
Kettlebell Swing
1
50-100 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
10
5 reps
70%
3
Dip (Bodyweight)
1
50-100 reps
RPE 8
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
5
Kettlebell Swing
1
50-100 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Dip (Bodyweight)
1
50-100 reps
RPE 8
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
5
Kettlebell Swing
1
50-100 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
65%
70%
2
Overhead Press (Barbell)
10
5 reps
60%
3
Dip (Bodyweight)
1
50-100 reps
RPE 8
4
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
5
Kettlebell Swing
1
50-100 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
5+ Reps
85%
3
Squat (Barbell)
1 Set
20 Reps
65%
4
Dip (Bodyweight)
1 Set
50-100 Reps
@8
5
Wide Grip Lat Pulldown
1 Set
50-100 Reps
@8
6
Kettlebell Swing
1 Set
50-100 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
75%
85%
85%
85%
85%
85%
2
Incline Bench Press (Dumbbell)
1 Set
50-100 Reps
@8
3
Hammer Curl (Dumbbell)
1 Set
50-100 Reps
@8
4
Hanging Knee Raise
1 Set
50-100 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)
1 Set
5+ Reps
85%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
65%
65%
65%
65%
4
Good Morning
1 Set
50-100 Reps
@8
5
Seated Row (Machine)
1 Set
50-100 Reps
@8
6
Plank
1 Set
1-3 mins
@8
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
65%
65%
65%
65%
65%
65%
65%
65%
65%
3
Dip (Bodyweight)
1 Set
50-100 Reps
@8
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@8
@8
@8
@8
5
Kettlebell Swing
1 Set
50-100 Reps
@8