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Simple 5/3/1 Powerbuilding

by Micah M.
1 athletes joined

Program Description

A program designed to improve strength and size predictably using compound lifts followed by accessory and isolation movements for reliable gains.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 01, 2024 05:31
  • Last Edited
    Feb 10, 2025 03:30
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
1
4
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Seated Row (Cable)
1
2
1
12 reps
12 reps
12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Standing Calf Raise
1
2
1
12 reps
12 reps
12 reps
RPE 7-8
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
1
4
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Seated Row (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 7-8
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
1
4
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Seated Row (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Standing Calf Raise
1
2
1
8 reps
8 reps
8 reps
RPE 7-8
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian Deadlift (Barbell)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Standing Calf Raise
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Barbell)
1
4
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Tricep Extension (Dumbbell)
1
2
1
12 reps
12 reps
12 reps
RPE 7-8
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Barbell)
1
4
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Tricep Extension (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7-8
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Barbell)
1
4
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Incline Curl (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Tricep Extension (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7-8
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Barbell)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Incline Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Tricep Extension (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Front Squat (Barbell)
1
4
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Lat Pulldown
1
2
1
12 reps
12 reps
12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Standing Calf Raise
1
2
1
12 reps
12 reps
12 reps
RPE 7-8
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Front Squat (Barbell)
1
4
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Lat Pulldown
1
2
1
10 reps
10 reps
10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 7-8
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Front Squat (Barbell)
1
4
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Lat Pulldown
1
2
1
8 reps
8 reps
8 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Standing Calf Raise
1
2
1
8 reps
8 reps
8 reps
RPE 7-8
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Front Squat (Barbell)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Standing Calf Raise
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Dumbbell)
1
4
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Skull Crusher (Barbell)
1
2
1
12 reps
12 reps
12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Preacher Curl (EZ Bar)
1
2
1
12 reps
12 reps
12 reps
RPE 7-8
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Overhead Press (Dumbbell)
1
4
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Preacher Curl (EZ Bar)
1
2
1
10 reps
10 reps
10 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Skull Crusher (Barbell)
1
2
1
10 reps
10 reps
10 reps
RPE 7-8
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Seated Overhead Press (Dumbbell)
1
4
10 reps
10 reps
RPE 7-8
RPE 8-9
3
Preacher Curl (EZ Bar)
1
2
1
8 reps
8 reps
8 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Skull Crusher (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7-8
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Seated Overhead Press (Dumbbell)
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Skull Crusher (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Week 1
1 / 4 Weeks
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Barbell)
1 Set
4 Sets
10 Reps
10 Reps
@7-8
@8-9
3
Incline Curl (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7-8
@8-9
@9-10
4
Tricep Extension (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7-8
@8-9
@9-10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Front Squat (Barbell)
1 Set
4 Sets
10 Reps
10 Reps
@7-8
@8-9
3
Lat Pulldown
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7-8
@8-9
@9-10
4
Standing Calf Raise
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7-8
@8-9
@9-10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Overhead Press (Dumbbell)
1 Set
4 Sets
10 Reps
10 Reps
@7-8
@8-9
3
Skull Crusher (Barbell)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7-8
@8-9
@9-10
4
Preacher Curl (EZ Bar)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7-8
@8-9
@9-10
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
1 Set
4 Sets
10 Reps
10 Reps
@7-8
@8-9
3
Seated Row (Cable)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7-8
@8-9
@9-10
4
Standing Calf Raise
1 Set
2 Sets
1 Set
12 Reps
12 Reps
12 Reps
@7-8
@8-9
@9-10