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5/3/1 Prep and Fat Loss

by Nick B
165 athletes joined

Program Description

5/3/1 Prep and Fat Loss is designed to be run on a cut and maintain muscle, whilst improving conditioning. I made this for myself so I could track my workouts without a spreadsheet. Before you run this program you need to know your 1 rep maxes for the following - Bench Press, Deadlift, Squat, and Overhead Press. Then calculate 85% of your 1 rep max for each of the four lifts above, to get your Training Max For example if your 1 rep max is 100kg, your Training Max is 85kg. When the program states do x reps for x%, this the percentage of your Training Max. For example, day 1 has the first warm-up at 30%. Using the example above this is 30% of 85kg. To easily calculate percentages, multiply your Training Max by the decimal equal to the percentage. So using the numbers above, this would be 85 x .30, for the first warm up set. Apart from each main lift, Squat etc, feel free to change the other lifts. If following the program, the pulls ups are interchangeable with neutral grip, and chin ups. These are guides only. Just ensure there is 1 push, 1 pull, and 1 single leg/ core movement. These should be done for 3x10 as a minimum. Do more reps when feeling good, stick to 10 when feeling run down. After week 3, add 2.5kg (5lbs) to Bench, and Overhead Press Training Max. After week 3 add 5kg (10lbs) to Squat and Deadlift Training Max. Two extra conditioning days should be undertaken each week.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 26, 2024 03:39
  • Last Edited
    Feb 19, 2025 07:06
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
30%
40%
50%
1B
Band Pull Apart
3
20 reps
-
2A
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Bench Press (Barbell)
5
5 reps
70%
3B
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Skull Crusher
3
10-15 reps
-
4B
Decline Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
30%
40%
50%
1B
Band Pull Apart
3
20 reps
-
2A
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Bench Press (Barbell)
5
5 reps
65%
3B
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Skull Crusher
3
10-15 reps
-
4B
Decline Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
30%
40%
50%
1B
Band Pull Apart
3
20 reps
-
2A
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Bench Press (Barbell)
5
5 reps
75%
3B
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Skull Crusher
3
10-15 reps
-
4B
Decline Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
30%
40%
50%
1B
Band Pull Apart
3
20 reps
-
2A
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Bench Press (Barbell)
5
5 reps
70%
3B
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Skull Crusher
3
10-15 reps
-
4B
Decline Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
30%
40%
50%
1B
Band Pull Apart
3
20 reps
-
2A
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Bench Press (Barbell)
5
5 reps
65%
3B
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Skull Crusher
3
10-15 reps
-
4B
Decline Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
30%
40%
50%
1B
Band Pull Apart
3
20 reps
-
2A
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3A
Bench Press (Barbell)
5
5 reps
75%
3B
Pull-Up (Bodyweight)
3
AMRAP
-
4A
Skull Crusher
3
10-15 reps
-
4B
Decline Crunch (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
30%
40%
50%
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2B
Decline Crunch
3
10-20 reps
-
3A
Deadlift (Barbell)
5
5 reps
70%
3B
Dip (Bodyweight)
3
AMRAP
-
4A
Good Morning
3
8-12 reps
-
4B
Pull-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
30%
40%
50%
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2B
Decline Crunch
3
10-20 reps
-
3A
Deadlift (Barbell)
5
5 reps
65%
3B
Dip (Bodyweight)
3
AMRAP
-
4A
Good Morning
3
8-12 reps
-
4B
Pull-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
30%
40%
50%
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2B
Decline Crunch
3
10-20 reps
-
3A
Deadlift (Barbell)
5
5 reps
75%
3B
Dip (Bodyweight)
3
AMRAP
-
4A
Good Morning
3
8-12 reps
-
4B
Pull-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
30%
40%
50%
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2B
Decline Crunch
3
10-20 reps
-
3A
Deadlift (Barbell)
5
5 reps
70%
3B
Dip (Bodyweight)
3
AMRAP
-
4A
Good Morning
3
8-12 reps
-
4B
Pull-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
30%
40%
50%
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2B
Decline Crunch
3
10-20 reps
-
3A
Deadlift (Barbell)
5
5 reps
65%
3B
Dip (Bodyweight)
3
AMRAP
-
4A
Good Morning
3
8-12 reps
-
4B
Pull-Up (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
30%
40%
50%
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2B
Decline Crunch
3
10-20 reps
-
3A
Deadlift (Barbell)
5
5 reps
75%
3B
Dip (Bodyweight)
3
AMRAP
-
4A
Good Morning
3
8-12 reps
-
4B
Pull-Up (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
30%
40%
50%
1B
Band Pull Apart
3
20 reps
-
2A
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2B
Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Overhead Press (Barbell)
5
5 reps
70%
3B
Pullover (Dumbbell)
3
12-15 reps
-
4A
Pull-Up (Bodyweight)
3
AMRAP
-
4B
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
30%
40%
50%
1B
Band Pull Apart
3
20 reps
-
2A
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2B
Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Overhead Press (Barbell)
5
5 reps
65%
3B
Pullover (Dumbbell)
3
12-15 reps
-
4A
Pull-Up (Bodyweight)
3
AMRAP
-
4B
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
30%
40%
50%
1B
Band Pull Apart
3
20 reps
-
2A
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2B
Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Overhead Press (Barbell)
5
5 reps
75%
3B
Pullover (Dumbbell)
3
12-15 reps
-
4A
Pull-Up (Bodyweight)
3
AMRAP
-
4B
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
30%
40%
50%
1B
Band Pull Apart
3
20 reps
-
2A
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2B
Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Overhead Press (Barbell)
5
5 reps
70%
3B
Pullover (Dumbbell)
3
12-15 reps
-
4A
Pull-Up (Bodyweight)
3
AMRAP
-
4B
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
30%
40%
50%
1B
Band Pull Apart
3
20 reps
-
2A
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2B
Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Overhead Press (Barbell)
5
5 reps
65%
3B
Pullover (Dumbbell)
3
12-15 reps
-
4A
Pull-Up (Bodyweight)
3
AMRAP
-
4B
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
30%
40%
50%
1B
Band Pull Apart
3
20 reps
-
2A
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2B
Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Overhead Press (Barbell)
5
5 reps
75%
3B
Pullover (Dumbbell)
3
12-15 reps
-
4A
Pull-Up (Bodyweight)
3
AMRAP
-
4B
Seated Shoulder Press (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
30%
40%
50%
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2B
Decline Crunch (Weighted)
3
10-20 reps
-
3A
Squat (Barbell)
5
5 reps
70%
3B
Push Up
3
AMRAP
-
4
Split Squat (Barbell)
3
8-12 reps
-
5
Bent Over Row (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
30%
40%
50%
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2B
Decline Crunch (Weighted)
3
10-20 reps
-
3A
Squat (Barbell)
5
5 reps
65%
3B
Push Up
3
AMRAP
-
4
Split Squat (Barbell)
3
8-12 reps
-
5
Bent Over Row (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
30%
40%
50%
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2B
Decline Crunch (Weighted)
3
10-20 reps
-
3A
Squat (Barbell)
5
5 reps
75%
3B
Push Up
3
AMRAP
-
4
Split Squat (Barbell)
3
8-12 reps
-
5
Bent Over Row (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
30%
40%
50%
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2B
Decline Crunch (Weighted)
3
10-20 reps
-
3A
Squat (Barbell)
5
5 reps
70%
3B
Push Up
3
AMRAP
-
4
Split Squat (Barbell)
3
8-12 reps
-
5
Bent Over Row (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
30%
40%
50%
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2B
Decline Crunch (Weighted)
3
10-20 reps
-
3A
Squat (Barbell)
5
5 reps
65%
3B
Push Up
3
AMRAP
-
4
Split Squat (Barbell)
3
8-12 reps
-
5
Bent Over Row (Barbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
30%
40%
50%
1B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
2A
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2B
Decline Crunch (Weighted)
3
10-20 reps
-
3A
Squat (Barbell)
5
5 reps
75%
3B
Push Up
3
AMRAP
-
4
Split Squat (Barbell)
3
8-12 reps
-
5
Bent Over Row (Barbell)
3
10-15 reps
-
Week 1
1 / 6 Weeks
Day 2
1A
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
-
2A
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2B
Decline Crunch
3 Sets
10-20 Reps
-
3A
Deadlift (Barbell)
5 Sets
5 Reps
70%
3B
Dip (Bodyweight)
3 Sets
AMRAP
-
4A
Good Morning
3 Sets
8-12 Reps
-
4B
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
Day 3
1A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Band Pull Apart
3 Sets
20 Reps
-
2A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2B
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
3A
Overhead Press (Barbell)
5 Sets
5 Reps
70%
3B
Pullover (Dumbbell)
3 Sets
12-15 Reps
-
4A
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
4B
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
-
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Band Pull Apart
3 Sets
20 Reps
-
2A
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
3A
Bench Press (Barbell)
5 Sets
5 Reps
70%
3B
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
4A
Skull Crusher
3 Sets
10-15 Reps
-
4B
Decline Crunch (Weighted)
3 Sets
10-20 Reps
-
Day 4
1A
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
-
2A
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2B
Decline Crunch (Weighted)
3 Sets
10-20 Reps
-
3A
Squat (Barbell)
5 Sets
5 Reps
70%
3B
Push Up
3 Sets
AMRAP
-
4
Split Squat (Barbell)
3 Sets
8-12 Reps
-
5
Bent Over Row (Barbell)
3 Sets
10-15 Reps
-