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Powerlifting 5/3/1 arnav

by Arnav S.
2 athletes joined

Program Description

Unleash your strength with the Powerlifting 5/3/1 Arnav program, a comprehensive 3-week training plan designed for lifters of all levels. This program features 12 intense sessions per week, focusing on core lifts like squats, deadlifts, and bench presses, complemented by accessory work to enhance your overall power and muscle growth. With a blend of AMRAP and rep-based sets, you'll push your limits and see measurable gains in strength and endurance. Equip your garage gym and get ready to elevate your lifting game!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 12, 2025 12:10
  • Last Edited
    Jul 12, 2025 01:17
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Incline Bench Press (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
90%
2
Bench Press (Barbell)
3
10 reps
55%
3
Incline Bench Press (Barbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
95%
2
Bench Press (Barbell)
3
10 reps
60%
3
Incline Bench Press (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
85%
2
Overhead Press (Barbell)
5
10 reps
50%
3A
Skull Crusher (Barbell)
3
10 reps
-
3B
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
90%
2
Overhead Press (Barbell)
3
10 reps
55%
3A
Skull Crusher (Barbell)
3
10 reps
-
3B
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
95%
2
Overhead Press (Barbell)
3
10 reps
60%
3A
Skull Crusher (Barbell)
3
10 reps
-
3B
Bicep Curl (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
85%
2
Squat (Barbell)
5
10 reps
50%
3
Incline Bench Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
90%
2
Squat (Barbell)
3
10 reps
55%
3
Incline Bench Press (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
95%
2
Squat (Barbell)
3
10 reps
60%
3
Incline Bench Press (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
85%
2
Deadlift (Barbell)
5
10 reps
50%
3A
Skull Crusher (Barbell)
3
10 reps
-
3B
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
90%
2
Deadlift (Barbell)
3
10 reps
55%
3A
Skull Crusher (Barbell)
3
10 reps
-
3B
Bicep Curl (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
95%
2
Deadlift (Barbell)
3
10 reps
60%
3A
Skull Crusher (Barbell)
3
10 reps
-
3B
Bicep Curl (Barbell)
3
10 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
1 Set
AMRAP
85%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
AMRAP
85%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3A
Skull Crusher (Barbell)
3 Sets
10 Reps
-
3B
Bicep Curl (Barbell)
3 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
AMRAP
85%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
Day 4
1
Overhead Press (Barbell)
1 Set
AMRAP
85%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3A
Skull Crusher (Barbell)
3 Sets
10 Reps
-
3B
Bicep Curl (Barbell)
3 Sets
10 Reps
-