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5/3/1 Beginner with Accessories

by Monica D.
10 athletes joined
5.0
(1 rating)

Program Description

Strength training using 531 method On the main compound lifts, do amrap with the prescribed rep count as the minimum for the top set, I.e. 5+ on top set for week 1 etc. For reps on accessories at RPE - add weight ascending to a top set, I.e. 12 @100, 10 @120, 8 @140 etc.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 13, 2024 07:33
  • Last Edited
    Aug 12, 2024 04:55
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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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Star
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Star
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)
3
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Dip (Assisted)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
5 reps
70%
80%
90%
70%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Dip (Assisted)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
75%
85%
95%
70%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Dip (Assisted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
50%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
3
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 6
4
Dip (Assisted)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Romanian Deadlift (Barbell)
2
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
5 reps
70%
80%
90%
70%
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
5 reps
75%
85%
95%
70%
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
50%
2
Hack Squat
3
8 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6
4
Leg Extension
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
RPE 6
2
Underhand Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
4
High Row
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
5
Barbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
RPE 7
2
Underhand Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
High Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Barbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
RPE 8
2
Underhand Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Wide Grip Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
High Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Barbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
RPE 6
2
Underhand Lat Pulldown
3
8 reps
RPE 6
3
Wide Grip Lat Pulldown
3
8 reps
RPE 6
4
High Row
3
8 reps
RPE 6
5
Barbell Row
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
5 reps
70%
80%
90%
70%
2
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Barbell)
2
1
1
5 reps
5 reps
5 reps
70%
80%
90%
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
75%
85%
95%
70%
2
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
75%
85%
95%
70%
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
50%
2
Hamstring Curl
3
8 reps
RPE 6
3
Romanian Deadlift (Barbell)
4
8 reps
50%
4
Back Extension
3
8 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
4
Dip (Assisted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
4
Back Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
Day 3
1
Bench Press (Paused)
4 Sets
5 Reps
@6
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
4
High Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
5
Barbell Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
Day 4
1
Squat (Barbell)
3 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Hack Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6