logo
BoostcampPNG

5/3/1 +

by Nicholas Middleton
2 athletes joined

Program Description

TRAINING MAX: *** Set initial 1 Rep Max to 90% of true one-rep max. ** Use your Week 1 + sets to fine tune your 1RM. For example, if you can do 12 or more for your week 1 top set, bump up your training max. If you can only do 4-6, lower it. If you can do 8-12 at RPE 9 it's probably right on.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 31, 2024 11:31
  • Last Edited
    Jan 22, 2025 08:38
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
1
1
1
1
1 reps
2 reps
3 reps
4 reps
8 reps
9 reps
10 reps
88%
78%
78%
78%
50%
50%
50%
2
Overhead Press (Barbell)
1
1
1
1
1
2
5 reps
5 reps
5 reps
8 reps
9 reps
10 reps
65%
75%
85%
50%
50%
50%
3A
Russian Twist (Dumbbell)
4
12 reps
RPE 10
3B
Tricep Pushdown (Cable)
4
10 reps
RPE 9.5
4
Chest Fly (Dumbbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
8 reps
9 reps
10 reps
92%
82%
82%
82%
50%
50%
50%
2
Overhead Press (Barbell)
1
1
1
1
1
2
3 reps
3 reps
3 reps
8 reps
9 reps
10 reps
70%
80%
90%
50%
50%
50%
3A
Russian Twist (Dumbbell)
4
12 reps
RPE 10
3B
Tricep Pushdown (Cable)
4
10 reps
RPE 9.5
4
Chest Fly (Dumbbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
8 reps
9 reps
10 reps
95%
85%
85%
85%
50%
50%
50%
2
Overhead Press (Barbell)
1
1
1
1
1
2
5 reps
3 reps
1 reps
8 reps
9 reps
10 reps
75%
85%
95%
50%
50%
50%
3A
Russian Twist (Dumbbell)
4
12 reps
RPE 10
3B
Tricep Pushdown (Cable)
4
10 reps
RPE 9.5
4
Chest Fly (Dumbbell)
4
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
8 reps
9 reps
10 reps
98%
88%
88%
88%
50%
50%
50%
2
Overhead Press (Barbell)
1
1
1
1
2
5 reps
5 reps
5 reps
9 reps
10 reps
65%
75%
85%
50%
50%
3A
Russian Twist (Dumbbell)
4
12 reps
RPE 10
3B
Tricep Pushdown (Cable)
4
10 reps
RPE 9.5
4
Chest Fly (Dumbbell)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
2
6 reps
60%
3
Deadlift (Barbell)
3
8 reps
60%
4
Lateral Raise (Cable)
3
10 reps
RPE 9
5A
Decline Crunch (Weighted)
4
-
5B
Hammer Curl
4
10 reps
RPE 9
6
Seated Row (Cable)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
2
7 reps
55%
3
Deadlift (Barbell)
3
9 reps
55%
4
Lateral Raise (Cable)
3
10 reps
RPE 9
5A
Decline Crunch (Weighted)
4
-
5B
Hammer Curl
4
10 reps
RPE 9
6
Seated Row (Cable)
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
2
8 reps
50%
3
Deadlift (Barbell)
3
10 reps
50%
4
Lateral Raise (Cable)
3
10 reps
RPE 9-10
5A
Decline Crunch (Weighted)
4
12 reps
RPE 10
5B
Hammer Curl
4
10 reps
RPE 9-10
6
Seated Row (Cable)
4
10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
8 reps
9 reps
10 reps
98%
88%
88%
88%
50%
50%
50%
2
Seated Row (Cable)
3
10 reps
RPE 9-10
3
Reverse Hyperextension
3
10 reps
RPE 9.5
4A
Decline Crunch (Weighted)
3
12 reps
RPE 10
4B
Hammer Curl
3
10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
2
5 reps
5 reps
5 reps
8 reps
9 reps
10 reps
65%
75%
85%
50%
50%
50%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
8 reps
9 reps
10 reps
88%
78%
78%
78%
50%
50%
50%
3A
Tricep Pushdown (Cable)
4
10 reps
RPE 9-10
3B
Reverse Abs Crunch (Bodyweight)
4
12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
8 reps
9 reps
10 reps
70%
80%
90%
50%
50%
50%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
8 reps
9 reps
10 reps
92%
82%
82%
82%
50%
50%
50%
3A
Tricep Pushdown (Cable)
4
10 reps
RPE 9-10
3B
Reverse Abs Crunch (Bodyweight)
4
12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
1 reps
8 reps
9 reps
10 reps
75%
85%
95%
50%
50%
50%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
8 reps
9 reps
10 reps
95%
85%
85%
85%
50%
50%
50%
3A
Tricep Pushdown (Cable)
4
10 reps
RPE 9-10
3B
Reverse Abs Crunch (Bodyweight)
4
12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
8 reps
9 reps
10 reps
65%
75%
85%
50%
50%
50%
2
Overhead Press (Barbell)
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
8 reps
9 reps
10 reps
98%
88%
88%
88%
50%
50%
50%
3A
Tricep Pushdown (Cable)
3
10 reps
RPE 9
3B
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 10
4
Rear Delt Fly (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
2
6 reps
60%
3
Squat (Barbell)
3
8 reps
60%
4A
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
4B
Single Leg Press
3
10 reps
RPE 9
5A
Lat Pulldown (Single Arm)
4
10 reps
RPE 9-10
5B
Cable Crunch
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
2
7 reps
55%
3
Squat (Barbell)
3
9 reps
55%
4A
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
4B
Single Leg Press
3
10 reps
RPE 9
5A
Lat Pulldown (Single Arm)
4
10 reps
RPE 9-10
5B
Cable Crunch
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
2
8 reps
50%
3
Squat (Barbell)
3
10 reps
50%
4A
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
4B
Single Leg Press
3
10 reps
RPE 9
5A
Lat Pulldown (Single Arm)
4
10 reps
RPE 9-10
5B
Cable Crunch
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
1 reps
2 reps
3 reps
4 reps
8 reps
9 reps
10 reps
98%
88%
88%
88%
50%
50%
50%
2A
Incline Curl (Dumbbell)
3
10 reps
RPE 9.5
2B
Single Leg Press
3
10 reps
RPE 9
3A
Lat Pulldown (Single Arm)
3
10 reps
RPE 9-10
3B
Cable Crunch
3
12 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
2 Reps
3 Reps
4 Reps
8 Reps
9 Reps
10 Reps
88%
78%
78%
78%
50%
50%
50%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
8 Reps
9 Reps
10 Reps
65%
75%
85%
50%
50%
50%
3A
Russian Twist (Dumbbell)
4 Sets
12 Reps
@10
3B
Tricep Pushdown (Cable)
4 Sets
10 Reps
@9.5
4
Chest Fly (Dumbbell)
4 Sets
10 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
2 Sets
6 Reps
60%
3
Deadlift (Barbell)
3 Sets
8 Reps
60%
4
Lateral Raise (Cable)
3 Sets
10 Reps
@9
5A
Decline Crunch (Weighted)
4 Sets
-
5B
Hammer Curl
4 Sets
10 Reps
@9
6
Seated Row (Cable)
4 Sets
10 Reps
@9
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
8 Reps
9 Reps
10 Reps
65%
75%
85%
50%
50%
50%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Reps
2 Reps
3 Reps
4 Reps
8 Reps
9 Reps
10 Reps
88%
78%
78%
78%
50%
50%
50%
3A
Tricep Pushdown (Cable)
4 Sets
10 Reps
@9-10
3B
Reverse Abs Crunch (Bodyweight)
4 Sets
12 Reps
@10
4
Rear Delt Fly (Cable)
3 Sets
10 Reps
@9-10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
2 Sets
6 Reps
60%
3
Squat (Barbell)
3 Sets
8 Reps
60%
4A
Incline Curl (Dumbbell)
3 Sets
10 Reps
@9.5
4B
Single Leg Press
3 Sets
10 Reps
@9
5A
Lat Pulldown (Single Arm)
4 Sets
10 Reps
@9-10
5B
Cable Crunch
4 Sets
12 Reps
@10