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Collin's 5/3/1

by Collin W.
3 athletes joined

Program Description

It's just a modified version of 5/3/1 BBB that suits my needs. If it works for anyone else, perfect!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 08, 2025 11:30
  • Last Edited
    Jun 18, 2025 08:28

Summary

Collin's 5/3/1 is a focused 4-week strength training program designed for serious lifters aiming to build muscle and increase their lifting capacity. With three workouts per week, you'll tackle compound lifts like the bench press and squat, progressively increasing intensity to push your limits. This program incorporates a mix of barbell, dumbbell, and bodyweight exercises, ensuring a comprehensive approach to strength development. Perfect for those with a garage gym setup, it’s time to elevate your training and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.2%
Abs
12.4%
Biceps
11.1%
Lats
8.4%
Calves
8.4%
Upper Back
8.2%
Front Delts
7.6%
Middle Delts
7.3%
Chest
6.2%
Quadriceps
4.9%
Glutes
4%
Hamstrings
3.2%
Lower Back
2.1%
Forearms
1.7%
Adductors
0.7%
Rear Delts
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Chin-Up (Bodyweight)
5
1
6 reps
100%
100%
4
Lateral Raise (Dumbbell)
5
8 reps
100%
5
Standing Calf Raise
5
20 reps
100%
6
Hammer Curl (Dumbbell)
5
6 reps
100%
7
Ab Wheel
3
10 reps
100%
8
French Press
3
10 reps
100%
9
Hanging Leg Raise
3
10 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
5 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
5
10 reps
100%
4
Lateral Raise (Dumbbell)
5
8 reps
100%
5
Standing Calf Raise
5
20 reps
100%
6
Hammer Curl (Dumbbell)
5
6 reps
100%
7
French Press
3
10 reps
100%
8
Hanging Leg Raise
3
10 reps
100%
9
Ab Wheel
3
10 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
50%
3
Chin-Up (Bodyweight)
5
1
6 reps
100%
100%
4
Lateral Raise (Dumbbell)
5
8 reps
100%
5
Hammer Curl (Dumbbell)
5
6 reps
100%
6
Standing Calf Raise
5
20 reps
100%
7
French Press
3
10 reps
100%
8
Ab Wheel
3
10 reps
100%
9
Hanging Leg Raise
3
10 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
5
10 reps
100%
4
Lateral Raise (Dumbbell)
5
8 reps
100%
5
Standing Calf Raise
5
20 reps
100%
6
Hammer Curl (Dumbbell)
5
6 reps
100%
7
Hanging Leg Raise
3
10 reps
100%
8
French Press
3
10 reps
100%
9
Ab Wheel
3
10 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Dumbbell)
5
10 reps
50%
3
Dumbbell Row
5
10 reps
100%
4
Standing Calf Raise
5
20 reps
100%
5
Dip (Bodyweight)
5
10 reps
100%
6
Hammer Curl (Dumbbell)
5
6 reps
100%
7
French Press
3
10 reps
100%
8
Hanging Leg Raise
3
10 reps
100%
9
Ab Wheel
3
10 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
50%
3
Dip (Bodyweight)
5
10 reps
100%
4
Chin-Up (Bodyweight)
5
1
6 reps
100%
100%
5
Standing Calf Raise
5
20 reps
100%
6
Hammer Curl (Dumbbell)
5
6 reps
100%
7
French Press
3
10 reps
100%
8
Ab Wheel
3
10 reps
100%
9
Hanging Leg Raise
3
10 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
50%
3
Dumbbell Row
5
10 reps
100%
4
Dip (Bodyweight)
5
10 reps
100%
5
Hammer Curl (Dumbbell)
5
6 reps
100%
6
Standing Calf Raise
5
20 reps
100%
7
French Press
3
10 reps
100%
8
Ab Wheel
3
10 reps
100%
9
Hanging Leg Raise
3
10 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift (Barbell)
5
10 reps
50%
3
Dip (Bodyweight)
5
10 reps
100%
4
Chin-Up (Bodyweight)
5
1
6 reps
100%
100%
5
Hammer Curl (Dumbbell)
5
6 reps
100%
6
French Press
3
10 reps
100%
7
Standing Calf Raise
5
20 reps
100%
8
Ab Wheel
3
10 reps
100%
9
Hanging Leg Raise
3
10 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Chin-Up (Bodyweight)
5
1
6 reps
1 reps
100%
100%
5
Standing Calf Raise
5
20 reps
100%
6
Hammer Curl (Dumbbell)
5
6 reps
100%
7
French Press
3
10 reps
100%
8
Ab Wheel
3
10 reps
100%
9
Hanging Leg Raise
3
10 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10 reps
50%
2
Dumbbell Row
5
10 reps
100%
3
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
5
Hammer Curl (Dumbbell)
5
6 reps
100%
6
Standing Calf Raise
5
20 reps
100%
7
French Press
3
10 reps
100%
8
Ab Wheel
3
10 reps
100%
9
Hanging Leg Raise
3
10 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4
Chin-Up (Bodyweight)
5
1
6 reps
1 reps
100%
100%
5
Hammer Curl (Dumbbell)
5
6 reps
100%
6
French Press
3
10 reps
100%
7
Standing Calf Raise
5
20 reps
100%
8
Ab Wheel
3
10 reps
100%
9
Hanging Leg Raise
3
10 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
10 reps
50%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
4
Dumbbell Row
5
10 reps
100%
5
Hammer Curl (Dumbbell)
5
6 reps
100%
6
French Press
3
10 reps
100%
7
Standing Calf Raise
5
20 reps
100%
8
Ab Wheel
3
10 reps
100%
9
Hanging Leg Raise
3
10 reps
100%
Week 1
1 / 4 Weeks
Day 1
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
10 Reps
50%
3
Chin-Up (Bodyweight)
5 Sets
1 Set
6 Reps
100%
100%
4
Lateral Raise (Dumbbell)
5 Sets
8 Reps
100%
5
Standing Calf Raise
5 Sets
20 Reps
100%
6
Hammer Curl (Dumbbell)
5 Sets
6 Reps
100%
7
Ab Wheel
3 Sets
10 Reps
100%
8
French Press
3 Sets
10 Reps
100%
9
Hanging Leg Raise
3 Sets
10 Reps
100%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Romanian Deadlift (Dumbbell)
5 Sets
10 Reps
50%
3
Dumbbell Row
5 Sets
10 Reps
100%
4
Standing Calf Raise
5 Sets
20 Reps
100%
5
Dip (Bodyweight)
5 Sets
10 Reps
100%
6
Hammer Curl (Dumbbell)
5 Sets
6 Reps
100%
7
French Press
3 Sets
10 Reps
100%
8
Hanging Leg Raise
3 Sets
10 Reps
100%
9
Ab Wheel
3 Sets
10 Reps
100%
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
4
Chin-Up (Bodyweight)
5 Sets
1 Set
6 Reps
1 Reps
100%
100%
5
Standing Calf Raise
5 Sets
20 Reps
100%
6
Hammer Curl (Dumbbell)
5 Sets
6 Reps
100%
7
French Press
3 Sets
10 Reps
100%
8
Ab Wheel
3 Sets
10 Reps
100%
9
Hanging Leg Raise
3 Sets
10 Reps
100%