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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
    May 12, 2025 08:21
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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%