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5/3/1 & MMA

by George
19 athletes joined

Program Description

Jim Wendler's program from an article he wrote on his website uploaded onto Boostcamp for my own convenience. All credit goes to him and the link to the reference is below. www.jimwendler.com/blogs/jimwendler-com/101080198-5-3-1-and-mma It helps to have previous experience with this workout method so I recommend prior research and reading '5/3/1 Forever' A lot of concepts are borrowed over so the same applies here, which includes inputting a new rep max after completing the three weeks: Squat: +5kg/10lbs Bench +Press: 2.5kg/5lbs Deadlift: +5kg/10lbs Press: +2.5kg/5lbs

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 10, 2024 07:30
  • Last Edited
    Jun 12, 2024 12:33

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
6
1
1
5 reps
5 reps
5 reps
65%
75%
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
5 reps
70%
80%
90%
70%
2
Bench Press (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
5 reps
70%
80%
90%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
75%
85%
95%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
6
1
1
5 reps
5 reps
5 reps
65%
75%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
5 reps
70%
80%
90%
70%
2
Overhead Press (Barbell)
1
1
1
5
3 reps
3 reps
3 reps
5 reps
70%
80%
90%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
75%
85%
95%
Week 1
1 / 3 Weeks
Day 2
1
Deadlift (Barbell)
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
Day 1
1
Squat (Barbell)
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%