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5/3/1 Grip Powerbuilt

by Sergio A.
4 athletes joined

Program Description

Powerbuilding with a focus on grip strength using 5/3/1 as the main means of progression

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 31, 2024 03:17
  • Last Edited
    Aug 15, 2024 10:58
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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
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
4
6 reps
75%
3
Seated OHP
4
6 reps
RPE 9.5
4
French Press
3
8-12 reps
RPE 9.5
5
Hub Lift
3
15-45 secs
RPE 10
6
Coin Pinch
3
15-45 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
4
6 reps
78%
3
Seated OHP
4
6 reps
RPE 9.5
4
French Press
3
8-12 reps
RPE 9.5
5
Hub Lift
3
15-45 secs
RPE 10
6
Coin Pinch
3
15-45 secs
RPE 10
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)
4
6 reps
75%
3
Seated OHP
4
6 reps
RPE 9
4
French Press
3
8-12 reps
RPE 9.5
5
Hub Lift
3
15-45 secs
RPE 10
6
Coin Pinch
3
15-45 secs
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
55%
60%
65%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
55%
60%
65%
3
Tricep Pushdown (Cable)
3
6-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Fubar Deadlift
3
4 reps
75%
3
Dumbbell Row
4
5-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
6-12 reps
RPE 9
5
Thomas inch Dumbbell lift + 15 sec hold
3
6 reps
RPE 10
6
2” Wrench
3
15-60 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Fubar Deadlift
3
4 reps
78%
3
Dumbbell Row
4
5-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
6-12 reps
RPE 9
5
Thomas inch Dumbbell lift + 15 sec hold
3
6 reps
RPE 10
6
2” Wrench
3
15-60 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Fubar Deadlift
3
4 reps
75%
3
Dumbbell Row
4
5-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
6-12 reps
RPE 9
5
Thomas inch Dumbbell lift + 15 sec hold
3
6 reps
RPE 10
6
2” Wrench
3
15-60 secs
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
55%
60%
65%
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
55%
60%
65%
3
Chin-Up (Bodyweight)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
3 reps
6 reps
85%
75%
2
Dip (Weighted)
3
5-8 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
4
5-12 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
COC Gripper
1
3
-1 reps
6-15 reps
30%
20%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
3 reps
6 reps
88%
78%
2
Dip (Weighted)
3
5-8 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
4
5-12 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
COC Gripper
1
3
-1 reps
6-15 reps
30%
20%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
3
3 reps
6 reps
85%
75%
2
Dip (Weighted)
3
5-8 reps
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
4
5-12 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
5
COC Gripper
1
3
-1 reps
6-15 reps
30%
20%
Day 4
#
Exercise
Sets
Reps
Intensity
1
2 3/8” Axle Deadlift
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
2 3/8” Axle Deadlift Hold
3
10-30 secs
RPE 10
3
Pull-Up (Bodyweight)
3
5-12 reps
RPE 8.5
4
Pendlay Row
4
6-10 reps
RPE 9
5
Hammer Curl
4
6-12 reps
RPE 9.5
6
2” Rotating Dumbbell + 15 sec hold
3
6 reps
RPE 10
7
2 3/8” Wrench holds
3
10-30 secs
20%
Day 4
#
Exercise
Sets
Reps
Intensity
1
2 3/8” Axle Deadlift
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
2 3/8” Axle Deadlift Hold
3
10-30 secs
RPE 10
3
Pull-Up (Bodyweight)
3
5-12 reps
RPE 8.5
4
Pendlay Row
4
6-10 reps
RPE 9
5
Hammer Curl
4
6-12 reps
RPE 9.5
6
2” Rotating Dumbbell + 15 sec hold
3
6 reps
RPE 10
7
2 3/8” Wrench holds
3
10-30 secs
20%
Day 4
#
Exercise
Sets
Reps
Intensity
1
2 3/8” Axle Deadlift
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
2 3/8” Axle Deadlift Hold
3
10-30 secs
RPE 10
3
Pull-Up (Bodyweight)
3
5-12 reps
RPE 8.5
4
Pendlay Row
4
6-10 reps
RPE 9
5
Hammer Curl
4
6-12 reps
RPE 9.5
6
2” Rotating Dumbbell + 15 sec hold
3
6 reps
RPE 10
7
2 3/8” Wrench holds
3
10-30 secs
20%
Day 5
#
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
6 reps
75%
3
Incline Bench Press (Barbell)
3
6-15 reps
RPE 9.5
4
JM Press
3
6-12 reps
RPE 9.5
5
Hilt Pickups
3
6 reps
20%
6
Block Pinch Holds
3
10-30 mins
30%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
6 reps
78%
3
Incline Bench Press (Barbell)
3
6-15 reps
RPE 9.5
4
JM Press
3
6-12 reps
RPE 9.5
5
Hilt Pickups
3
6 reps
20%
6
Block Pinch Holds
3
10-30 mins
30%
Day 5
#
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
6 reps
75%
3
Incline Bench Press (Barbell)
3
6-15 reps
RPE 9.5
4
JM Press
3
6-12 reps
RPE 9.5
5
Hilt Pickups
3
6 reps
20%
6
Block Pinch Holds
3
10-30 mins
30%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Axle Deadlift
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Axle Deadlift
3
4 reps
75%
3
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Squat (Barbell)
3
5 reps
70%
5
Chin-Up (Weighted)
3
6 reps
RPE 10
6
Dinnie Stone Lifts
1
2
1 reps
6 reps
95%
60%
7
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 10
8
Thumb blaster DB hold
3
15-45 mins
30%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Axle Deadlift
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Axle Deadlift
3
4 reps
78%
3
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Squat (Barbell)
3
5 reps
73%
5
Chin-Up (Weighted)
3
6 reps
RPE 10
6
Dinnie Stone Lifts
1
2
1 reps
6 reps
95%
60%
7
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 10
8
Thumb blaster DB hold
3
15-45 mins
30%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Axle Deadlift
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Axle Deadlift
3
4 reps
75%
3
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4
Squat (Barbell)
3
5 reps
70%
5
Chin-Up (Weighted)
3
6 reps
RPE 10
6
Dinnie Stone Lifts
1
2
1 reps
6 reps
95%
60%
7
Bicep Curl (Dumbbell)
4
6-12 reps
RPE 10
8
Thumb blaster DB hold
3
15-45 mins
30%
Week 1
1 / 4 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Fubar Deadlift
3 Sets
4 Reps
75%
3
Dumbbell Row
4 Sets
5-12 Reps
@9
4
Bicep Curl (EZ Bar)
4 Sets
6-12 Reps
@9
5
Thomas inch Dumbbell lift + 15 sec hold
3 Sets
6 Reps
@10
6
2” Wrench
3 Sets
15-60 secs
@10
Day 5
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
6 Reps
75%
3
Incline Bench Press (Barbell)
3 Sets
6-15 Reps
@9.5
4
JM Press
3 Sets
6-12 Reps
@9.5
5
Hilt Pickups
3 Sets
6 Reps
20%
6
Block Pinch Holds
3 Sets
10-30 mins
30%
Day 4
1
2 3/8” Axle Deadlift
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
2 3/8” Axle Deadlift Hold
3 Sets
10-30 secs
@10
3
Pull-Up (Bodyweight)
3 Sets
5-12 Reps
@8.5
4
Pendlay Row
4 Sets
6-10 Reps
@9
5
Hammer Curl
4 Sets
6-12 Reps
@9.5
6
2” Rotating Dumbbell + 15 sec hold
3 Sets
6 Reps
@10
7
2 3/8” Wrench holds
3 Sets
10-30 secs
20%
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)
4 Sets
6 Reps
75%
3
Seated OHP
4 Sets
6 Reps
@9.5
4
French Press
3 Sets
8-12 Reps
@9.5
5
Hub Lift
3 Sets
15-45 secs
@10
6
Coin Pinch
3 Sets
15-45 secs
@10
Day 3
1
Bench Press (Close Grip)
1 Set
3 Sets
3 Reps
6 Reps
85%
75%
2
Dip (Weighted)
3 Sets
5-8 Reps
@9.5
3
Seated Shoulder Press (Dumbbell)
4 Sets
5-12 Reps
@9.5
4
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
5
COC Gripper
1 Set
3 Sets
-1 Reps
6-15 Reps
30%
20%
Day 6
1
Axle Deadlift
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Axle Deadlift
3 Sets
4 Reps
75%
3
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
4
Squat (Barbell)
3 Sets
5 Reps
70%
5
Chin-Up (Weighted)
3 Sets
6 Reps
@10
6
Dinnie Stone Lifts
1 Set
2 Sets
1 Reps
6 Reps
95%
60%
7
Bicep Curl (Dumbbell)
4 Sets
6-12 Reps
@10
8
Thumb blaster DB hold
3 Sets
15-45 mins
30%