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5/3/1 Bodybuilding

by BarelyLifts
4 athletes joined
4.0
(1 rating)

Program Description

Utilize 5/3/1 to compliment a hypertrophy program focused on aesthetics.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 13, 2024 01:25
  • Last Edited
    Jan 31, 2025 03:55
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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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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Incline Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
6
Face Pull
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
7
Calf Raise (Leg Press)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Overhead Press (Barbell)
1
AMRAP
90%
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Incline Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
6
Face Pull
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
7
Calf Raise (Leg Press)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Overhead Press (Barbell)
1
AMRAP
95%
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Seated Row (Cable)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Incline Bench Press (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
6
Face Pull
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
7
Calf Raise (Leg Press)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Seated Row (Cable)
1
1
6-6 reps
6-10 reps
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
6-6 reps
6-10 reps
RPE 8
RPE 8
4
Face Pull
1
1
6-6 reps
6-10 reps
RPE 8
RPE 8
5
Calf Raise (Leg Press)
1
1
6-6 reps
6-10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Squat (Barbell)
3
6-10 reps
RPE 8
4
Seated Hamstring Curl
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Leg Extension
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
3
6-10 reps
RPE 8
4
Seated Hamstring Curl
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Leg Extension
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Squat (Barbell)
3
6-10 reps
RPE 8
4
Seated Hamstring Curl
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Leg Extension
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
6
Bicep Curl (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
7
Tricep Pushdown (Cable)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
40%
50%
60%
2
Seated Hamstring Curl
1
1
6-6 reps
6-10 reps
RPE 8
RPE 8
3
Leg Extension
1
1
6-6 reps
6-10 reps
RPE 8
RPE 8
4
Bicep Curl (Dumbbell)
1
1
6-6 reps
6-10 reps
RPE 8
RPE 8
5
Tricep Pushdown (Cable)
1
1
6-6 reps
6-10 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
3
6-10 reps
RPE 8
4
Wide Grip Lat Pulldown
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Shoulder Press (Machine)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
7
Straight Leg Calf Raise
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
3
6-10 reps
RPE 8
4
Wide Grip Lat Pulldown
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Shoulder Press (Machine)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
7
Straight Leg Calf Raise
1
3
4-6 reps
4-10 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
3
6-10 reps
RPE 8
4
Wide Grip Lat Pulldown
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Shoulder Press (Machine)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
7
Straight Leg Calf Raise
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
3 reps
40%
50%
60%
2
Wide Grip Lat Pulldown
1
1
6-6 reps
6-10 reps
RPE 8
RPE 8
3
Shoulder Press (Machine)
1
1
6-6 reps
6-10 reps
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
1
6-6 reps
6-10 reps
RPE 8
RPE 8
5
Calf Raise (Leg Press)
1
1
6-6 reps
6-10 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
2
Romanian Deadlift (Barbell)
1
AMRAP
85%
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4
Leg Press
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Hammer Curl
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
6
Overhead Tricep Extension (Cable)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Romanian Deadlift (Barbell)
1
AMRAP
90%
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4
Leg Press
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Hammer Curl
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
6
Overhead Tricep Extension (Cable)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Romanian Deadlift (Barbell)
1
AMRAP
95%
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
4
Leg Press
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
5
Hammer Curl
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
6
Overhead Tricep Extension (Cable)
1
3
4-6 reps
6-10 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Leg Press
1
1
6-6 reps
6-10 reps
RPE 8
RPE 8
3
Hammer Curl
1
1
6-6 reps
6-10 reps
RPE 8
RPE 8
4
Overhead Tricep Extension (Cable)
1
1
6-6 reps
6-10 reps
RPE 8
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
2
Overhead Press (Barbell)
1 Set
AMRAP
85%
3
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8
4
Seated Row (Cable)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
5
Incline Bench Press (Dumbbell)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
6
Face Pull
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
7
Calf Raise (Leg Press)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Squat (Barbell)
3 Sets
6-10 Reps
@8
4
Seated Hamstring Curl
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
5
Leg Extension
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
6
Bicep Curl (Dumbbell)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
7
Tricep Pushdown (Cable)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Bench Press (Barbell)
3 Sets
6-10 Reps
@8
4
Wide Grip Lat Pulldown
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
5
Shoulder Press (Machine)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
6
Lateral Raise (Dumbbell)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
7
Straight Leg Calf Raise
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
2
Romanian Deadlift (Barbell)
1 Set
AMRAP
85%
3
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
4
Leg Press
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
5
Hammer Curl
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8
6
Overhead Tricep Extension (Cable)
1 Set
3 Sets
4-6 Reps
6-10 Reps
@8
@8