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5/3/1 In Season

by DeLance Schmidt
3 athletes joined

Program Description

Basic program to help you maintain strength during a competitive athletic season. Training max should be 85% of your 1 rep max . Based off Jim Wendlers ideas, all mistakes are mine.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 31, 2025 04:48
  • Last Edited
    Sep 02, 2025 02:06

Summary

**5/3/1 In Season** is a focused 4-week program designed for serious lifters looking to maintain strength while in-season. With just two training days per week, you'll engage in a mix of compound lifts, explosive movements, and conditioning exercises to optimize performance. Each session combines barbell work, bodyweight exercises, and cardio to ensure a well-rounded approach. Get ready to push your limits and keep your gains on track, even during your busiest times!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.1%
Glutes
15.6%
Triceps
10%
Other
8.3%
Hamstrings
7.7%
Abs
7.1%
Chest
6.9%
Lats
5.6%
Upper Back
5.6%
Front Delts
5%
Biceps
3.7%
Middle Delts
3.1%
Adductors
1.2%
Lower Back
1.2%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Jump Rope
1
3 mins
-
2
Box Jump
3
5 reps
-
3
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
4
Squat (Barbell)
1
AMRAP
85%
5
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
6
Bench Press (Barbell)
1
AMRAP
85%
7A
Barbell Row
3
10 reps
RPE 8
7B
Dip (Weighted)
3
10 reps
RPE 8
7C
Incline Curl (Dumbbell)
3
10 reps
RPE 8
8
Prowler Push
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Box Jump
3
5 reps
-
3
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
4
Squat (Barbell)
1
AMRAP
90%
5
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
6
Bench Press (Barbell)
1
AMRAP
90%
7A
Barbell Row
3
10 reps
RPE 8
7B
Dip (Weighted)
3
10 reps
RPE 8
7C
Incline Curl (Dumbbell)
3
10 reps
RPE 8
8
Prowler Push
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Box Jump
3
5 reps
-
3
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
4
Squat (Barbell)
1
AMRAP
95%
5
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
6
Bench Press (Barbell)
1
AMRAP
95%
7A
Barbell Row
3
10 reps
RPE 8
7B
Dip (Weighted)
3
10 reps
RPE 8
7C
Incline Curl (Dumbbell)
3
10 reps
RPE 8
8
Prowler Push
5
40 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Box Jump
3
5 reps
-
3
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
4
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
5A
Barbell Row
3
10 reps
RPE 8
5B
Dip (Weighted)
3
10 reps
RPE 8
5C
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6
Prowler Push
5
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Broad Jump
3
5 reps
-
3
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
4
Trap Bar Deadlift
1
AMRAP
85%
5
Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
6
Overhead Press (Barbell)
1
AMRAP
85%
7A
Dip (Weighted)
3
10 reps
RPE 8
7B
Chin-Up (Weighted)
3
10 reps
RPE 8
7C
Abs Crunch (Weighted)
3
10 reps
-
8
Prowler Push
5
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Broad Jump
3
5 reps
-
3
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
4
Trap Bar Deadlift
1
AMRAP
90%
5
Overhead Press (Barbell)
1
1
5 reps
5 reps
70%
80%
6
Overhead Press (Barbell)
1
AMRAP
90%
7A
Dip (Weighted)
3
10 reps
RPE 8
7B
Chin-Up (Weighted)
3
10 reps
RPE 8
7C
Abs Crunch (Weighted)
3
10 reps
-
8
Prowler Push
5
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Broad Jump
3
5 reps
-
3
Trap Bar Deadlift
1
1
5 reps
3 reps
75%
85%
4
Trap Bar Deadlift
1
AMRAP
95%
5
Overhead Press (Barbell)
1
1
5 reps
3 reps
75%
85%
6
Overhead Press (Barbell)
1
AMRAP
95%
7A
Dip (Weighted)
3
10 reps
RPE 8
7B
Chin-Up (Weighted)
3
10 reps
RPE 8
7C
Abs Crunch (Weighted)
3
10 reps
-
8
Prowler Push
5
40 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3 mins
-
2
Broad Jump
3
5 reps
-
3
Trap Bar Deadlift
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
4
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
5A
Dip (Weighted)
3
10 reps
RPE 8
5B
Chin-Up (Weighted)
3
10 reps
RPE 8
5C
Abs Crunch (Weighted)
3
10 reps
-
6
Prowler Push
5
40 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Jump Rope
1 Set
3 mins
-
2
Box Jump
3 Sets
5 Reps
-
3
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
4
Squat (Barbell)
1 Set
AMRAP
85%
5
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
6
Bench Press (Barbell)
1 Set
AMRAP
85%
7A
Barbell Row
3 Sets
10 Reps
@8
7B
Dip (Weighted)
3 Sets
10 Reps
@8
7C
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
8
Prowler Push
5 Sets
40 Reps
-
Day 2
1
Jump Rope
1 Set
3 mins
-
2
Broad Jump
3 Sets
5 Reps
-
3
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
4
Trap Bar Deadlift
1 Set
AMRAP
85%
5
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
6
Overhead Press (Barbell)
1 Set
AMRAP
85%
7A
Dip (Weighted)
3 Sets
10 Reps
@8
7B
Chin-Up (Weighted)
3 Sets
10 Reps
@8
7C
Abs Crunch (Weighted)
3 Sets
10 Reps
-
8
Prowler Push
5 Sets
40 Reps
-