Program Description
1. 1RM entered = 90% of your actual 1RM (It is a training max) 2. Should be getting 9/7/5 - ish on AMRAP compound lifts. 3. Week4 = deload. Cut off a set, but not intensity, on whatever. 4. On accessories : use light weight, fast concentrics, slow eccentrics. 5. On supersets: rest ~2.5min from end of an exercise to repeating it. 6. This is a bastardization of a Wendler 5/3/1. Add +10 to squat / deadlift per cycle, add +5 to bench / OHP / row.
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedSep 02, 2024 09:10
- Last EditedDec 06, 2024 09:05
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bent Over Row
5
5 reps
65%
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6A
Standing Calf Raise
5
8-12 reps
RPE 9
6B
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bent Over Row
5
5 reps
70%
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6A
Standing Calf Raise
5
8-12 reps
RPE 9
6B
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bent Over Row
5
5 reps
75%
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6A
Standing Calf Raise
5
8-12 reps
RPE 9
6B
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bent Over Row
3
5 reps
40%
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Upright Row (Barbell)
4
8-12 reps
RPE 9
5
Pull-Up (Weighted)
1
AMRAP
RPE 10
6A
Standing Calf Raise
5
8-12 reps
RPE 9
6B
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press
5
5 reps
65%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5A
Hammer Curl (Cable)
3
10-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press
5
5 reps
70%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5A
Hammer Curl (Cable)
3
10-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press
5
5 reps
75%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5A
Hammer Curl (Cable)
3
10-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press
3
5 reps
40%
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5A
Hammer Curl (Cable)
3
10-15 reps
RPE 9
5B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Push Up
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat
5
5 reps
65%
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5A
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5B
Wrist Curls
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat
5
5 reps
70%
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5A
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5B
Wrist Curls
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat
5
5 reps
75%
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5A
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5B
Wrist Curls
5
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Squat
3
5 reps
40%
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
4
Leg Press
3
8-12 reps
RPE 9
5A
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5B
Wrist Curls
5
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press
5
5 reps
65%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5A
Dip (Weighted)
3
8-12 reps
RPE 9
5B
Chin-Up (Weighted)
3
8-12 reps
RPE 9
6A
Push Up
1
AMRAP
RPE 10
6B
Pull-Up (Weighted)
1
AMRAP
RPE 10
7
Seated Calf Raise
5
10-15 reps
RPE 9
8
Abs Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press
5
5 reps
70%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5A
Dip (Weighted)
3
8-12 reps
RPE 9
5B
Chin-Up (Weighted)
3
8-12 reps
RPE 9
6A
Push Up
1
AMRAP
RPE 10
6B
Pull-Up (Weighted)
1
AMRAP
RPE 10
7
Seated Calf Raise
5
10-15 reps
RPE 9
8
Abs Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press
5
5 reps
75%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5A
Dip (Weighted)
3
8-12 reps
RPE 9
5B
Chin-Up (Weighted)
3
8-12 reps
RPE 9
6A
Push Up
1
AMRAP
RPE 10
6B
Pull-Up (Weighted)
1
AMRAP
RPE 10
7
Seated Calf Raise
5
10-15 reps
RPE 9
8
Abs Crunch (Weighted)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Overhead Press
3
5 reps
40%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5A
Dip (Weighted)
3
8-12 reps
RPE 9
5B
Chin-Up (Weighted)
3
8-12 reps
RPE 9
6A
Push Up
1
AMRAP
RPE 10
6B
Pull-Up (Weighted)
1
AMRAP
RPE 10
7
Seated Calf Raise
5
10-15 reps
RPE 9
8
Abs Crunch (Weighted)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift
5
5 reps
65%
3
Leg Extension
3
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5A
Lateral Raise (Cable)
4
8-12 reps
RPE 9
5B
Bicep Curl (Cable)
4
8-12 reps
RPE 9
5C
Wrist Curls
5
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift
5
5 reps
70%
3
Leg Extension
3
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5A
Lateral Raise (Cable)
4
8-12 reps
RPE 9
5B
Bicep Curl (Cable)
4
8-12 reps
RPE 9
5C
Wrist Curls
5
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift
5
5 reps
75%
3
Leg Extension
3
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5A
Lateral Raise (Cable)
4
8-12 reps
RPE 9
5B
Bicep Curl (Cable)
4
8-12 reps
RPE 9
5C
Wrist Curls
5
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift
3
5 reps
40%
3
Leg Extension
3
6-10 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5A
Lateral Raise (Cable)
4
8-12 reps
RPE 9
5B
Bicep Curl (Cable)
4
8-12 reps
RPE 9
5C
Wrist Curls
5
10-15 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bent Over Row (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bent Over Row5 Sets
5 Reps
65%
3
Lat Pulldown3 Sets
8-12 Reps
@9
4
Upright Row (Barbell)4 Sets
8-12 Reps
@9
5
Pull-Up (Weighted)1 Set
AMRAP
@10
6A
Standing Calf Raise5 Sets
8-12 Reps
@9
6B
Hanging Leg Raise3 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press5 Sets
5 Reps
65%
3
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@9
4A
Bicep Curl (Cable)3 Sets
8-12 Reps
@9
4B
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
@9
5A
Hammer Curl (Cable)3 Sets
10-15 Reps
@9
5B
Tricep Pushdown (Cable)3 Sets
10-15 Reps
@9
6
Push Up1 Set
AMRAP
@10
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat5 Sets
5 Reps
65%
3
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
@9
4
Leg Press3 Sets
8-12 Reps
@9
5A
Lateral Raise (Cable)3 Sets
10-15 Reps
@9
5B
Wrist Curls5 Sets
10-15 Reps
@9
Day 4
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press5 Sets
5 Reps
65%
3
Bench Press (Dumbbell)3 Sets
8-12 Reps
@9
4
Seated Row (Cable)3 Sets
8-12 Reps
@9
5A
Dip (Weighted)3 Sets
8-12 Reps
@9
5B
Chin-Up (Weighted)3 Sets
8-12 Reps
@9
6A
Push Up1 Set
AMRAP
@10
6B
Pull-Up (Weighted)1 Set
AMRAP
@10
7
Seated Calf Raise5 Sets
10-15 Reps
@9
8
Abs Crunch (Weighted)3 Sets
8-12 Reps
@9
Day 5
1
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift5 Sets
5 Reps
65%
3
Leg Extension3 Sets
6-10 Reps
@9
4
Hamstring Curl3 Sets
8-12 Reps
@9
5A
Lateral Raise (Cable)4 Sets
8-12 Reps
@9
5B
Bicep Curl (Cable)4 Sets
8-12 Reps
@9
5C
Wrist Curls5 Sets
10-15 Reps
@9