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5/3/1 ISH

by K H.
6 athletes joined

Program Description

Strength and slight hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 17, 2024 07:48
  • Last Edited
    Jun 23, 2024 12:57
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
Star
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)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9
3
Lat Pulldown
3
10-15 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Overhead Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9
3
Lat Pulldown
4
10-15 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
3
10-20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Overhead Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9
3
Lat Pulldown
4
10-15 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
4
10-20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
4
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Overhead Press (Barbell)
3
10 reps
RPE 7
3
Lat Pulldown
1
2
10-15 reps
10-15 reps
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Front Squat (Barbell)
1
2
10 reps
10 reps
RPE 8
RPE 8.5
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
4
Bicep Curl (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
5
Abs Crunch (Bodyweight)
1
2
15 reps
15 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Front Squat (Barbell)
4
10 reps
RPE 8
3
Romanian Deadlift (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
4
Bicep Curl (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
5
Abs Crunch (Bodyweight)
1
2
15 reps
15 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Front Squat (Barbell)
1
3
10 reps
10 reps
RPE 8
RPE 8.5
3
Romanian Deadlift (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
4
Bicep Curl (Barbell)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 7.5
RPE 8
5
Abs Crunch (Bodyweight)
1
3
15 reps
15 reps
RPE 7
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
65%
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Sit Up
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Face Pull
3
20 reps
RPE 7
5
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Bent Over Row (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Face Pull
3
20 reps
RPE 7
5
Tricep Rope Push Down (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Bent Over Row (Barbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Face Pull
4
20 reps
RPE 7
5
Tricep Rope Push Down (Cable)
1
1
2
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
65%
2
Bent Over Row (Barbell)
3
10 reps
RPE 7
3
Bench Press (Barbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Front Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Curl
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7
RPE 7.5
RPE 8
4
Sissy Squat
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7
RPE 7
RPE 9
5
Sit Up
3
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Front Squat (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Curl
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7
RPE 7.5
RPE 8
4
Sissy Squat
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7
RPE 7
RPE 9
5
Sit Up
3
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Front Squat (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Curl
1
1
2
10-20 reps
10-20 reps
10-20 reps
RPE 7
RPE 7.5
RPE 8
4
Sissy Squat
1
1
2
10-20 reps
10-20 reps
10-20 reps
RPE 7
RPE 7
RPE 9
5
Sit Up
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
65%
2
Front Squat (Barbell)
3
10 reps
RPE 7
3
Abs Crunch (Bodyweight)
1
2
10-20 reps
10-20 reps
RPE 7
RPE 7
Week 1
1 / 4 Weeks
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
3
Leg Curl
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@7
@7.5
@8
4
Sissy Squat
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@7
@7
@9
5
Sit Up
3 Sets
10-20 Reps
@7
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
4
Face Pull
3 Sets
20 Reps
@7
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7.5
@8
@8.5
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9
3
Lat Pulldown
3 Sets
10-15 Reps
@8.5
4
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@7.5
5
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Front Squat (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
@8.5
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@8.5
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7.5
@8
5
Abs Crunch (Bodyweight)
1 Set
2 Sets
15 Reps
15 Reps
@7
@7.5