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5/3/1 BBB - With accessories

by Bernardo S.
4 athletes joined

Program Description

A training program that can be repeated forever, with a linear progression. You can adapt the progression (double progression, for example) and the number of accessories.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 18, 2025 11:39
  • Last Edited
    Feb 14, 2025 08:29
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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
5 reps
5 reps
5.1 reps
65%
75%
85%
2
Bench Press (Barbell)
4
3 reps
RPE 8-9
3
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Leg Extension
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3.1 reps
70%
80%
90%
2
Bench Press (Barbell)
4
4 reps
RPE 8-9
3
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Leg Extension
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1.1 reps
75%
85%
95%
2
Bench Press (Barbell)
4
5 reps
RPE 8-9
3
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Leg Extension
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
4
3 reps
RPE 8
3
Lat Pulldown
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Leg Extension
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5.1 reps
65%
75%
85%
2
Squat (Paused)
4
3 reps
RPE 8-9
3
Seated Wide-Grip Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hamstring Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3.1 reps
70%
80%
90%
2
Squat (Paused)
4
4 reps
RPE 8-9
3
Seated Wide-Grip Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hamstring Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1.1 reps
75%
85%
95%
2
Squat (Paused)
4
5 reps
RPE 8-9
3
Seated Wide-Grip Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hamstring Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Squat (Paused)
4
3 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Hamstring Curl
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5.1 reps
65%
75%
85%
2
Pin Overhead Press
4
3+ reps
RPE 8-9
3
Seated Row (Lat Focus)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Ab Wheel
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3.1 reps
70%
80%
90%
2
Pin Overhead Press
4
4+ reps
RPE 8-9
3
Seated Row (Lat Focus)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Ab Wheel
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1.1 reps
75%
85%
95%
2
Pin Overhead Press
4
5+ reps
RPE 8-9
3
Seated Row (Lat Focus)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Ab Wheel
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Pin Overhead Press
4
3+ reps
RPE 8
3
Seated Row (Lat Focus)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Ab Wheel
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5.1 reps
65%
75%
85%
2
Deadlift (Paused)
3
3 reps
RPE 8-9
3
Seated Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Single Leg Press
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3.1 reps
70%
80%
90%
2
Deadlift (Paused)
3
4 reps
RPE 8-9
3
Seated Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Single Leg Press
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1.1 reps
75%
85%
95%
2
Deadlift (Paused)
3
5 reps
RPE 8-9
3
Seated Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Single Leg Press
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift (Paused)
3
3 reps
RPE 8
3
Seated Row (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Single Leg Press
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5.1 Reps
65%
75%
85%
2
Bench Press (Barbell)
4 Sets
3 Reps
@8-9
3
Lat Pulldown
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Leg Extension
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Tricep Pushdown (Cable)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5.1 Reps
65%
75%
85%
2
Squat (Paused)
4 Sets
3 Reps
@8-9
3
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Hamstring Curl
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Bicep Curl (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5.1 Reps
65%
75%
85%
2
Pin Overhead Press
4 Sets
3+ Reps
@8-9
3
Seated Row (Lat Focus)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Ab Wheel
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5.1 Reps
65%
75%
85%
2
Deadlift (Paused)
3 Sets
3 Reps
@8-9
3
Seated Row (Cable)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Single Leg Press
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10