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5/3/1 + BBB (DB Incline Bench)

by Mike P.

Program Description

- Initially enter 1RM as 'Training Max' (90% of actual 1RM). - During Week 3's final 1+ sets, if you can get ~5 good reps: Add 2.5kg to Bench & DB Incline. Add 5.0kg to Squat & Deadlift. If not, then consider maintaining/lowering TM next cycle. - Settings > Weight Units > Smallest Plates 1kg. Required for dumbbell exercises to calculate properly. Round up/down to 2.5kg as necessary for other lifts.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 17, 2025 06:05
  • Last Edited
    Feb 19, 2025 11:40
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Incline Bench Press (Dumbbell)
5
10 reps
60%
4
Seated Row (Cable)
5
10 reps
-
5
Face Pull
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Incline Bench Press (Dumbbell)
5
10 reps
60%
4
Seated Row (Cable)
5
10 reps
-
5
Face Pull
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Incline Bench Press (Dumbbell)
5
10 reps
60%
4
Seated Row (Cable)
5
10 reps
-
5
Face Pull
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Deadlift (Barbell)
5
10 reps
60%
4
Pull-Up (Assisted)
5
10 reps
-
5
Lateral Raise (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Deadlift (Barbell)
5
10 reps
60%
4
Pull-Up (Assisted)
5
10 reps
-
5
Lateral Raise (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
5
10 reps
60%
4
Pull-Up (Assisted)
5
10 reps
-
5
Lateral Raise (Cable)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5 reps
5 reps
65%
75%
2
Incline Bench Press (Dumbbell)
1
AMRAP
85%
3
Bench Press (Barbell)
5
10 reps
60%
4
Seated Row (Cable)
5
10 reps
-
5
Face Pull
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3 reps
3 reps
70%
80%
2
Incline Bench Press (Dumbbell)
1
AMRAP
90%
3
Bench Press (Barbell)
5
10 reps
60%
4
Seated Row (Cable)
5
10 reps
-
5
Face Pull
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5 reps
3 reps
75%
85%
2
Incline Bench Press (Dumbbell)
1
AMRAP
95%
3
Bench Press (Barbell)
5
10 reps
60%
4
Seated Row (Cable)
5
10 reps
-
5
Face Pull
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Squat (Barbell)
5
10 reps
60%
4
Pull-Up (Assisted)
5
10 reps
-
5
Lateral Raise (Cable)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
5
10 reps
60%
4
Pull-Up (Assisted)
5
10 reps
-
5
Lateral Raise (Cable)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Squat (Barbell)
5
10 reps
60%
4
Pull-Up (Assisted)
5
10 reps
-
5
Lateral Raise (Cable)
5
10 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Incline Bench Press (Dumbbell)
5 Sets
10 Reps
60%
4
Seated Row (Cable)
5 Sets
10 Reps
-
5
Face Pull
5 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Deadlift (Barbell)
5 Sets
10 Reps
60%
4
Pull-Up (Assisted)
5 Sets
10 Reps
-
5
Lateral Raise (Cable)
5 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Incline Bench Press (Dumbbell)
1 Set
AMRAP
85%
3
Bench Press (Barbell)
5 Sets
10 Reps
60%
4
Seated Row (Cable)
5 Sets
10 Reps
-
5
Face Pull
5 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Squat (Barbell)
5 Sets
10 Reps
60%
4
Pull-Up (Assisted)
5 Sets
10 Reps
-
5
Lateral Raise (Cable)
5 Sets
10 Reps
-