logo
BoostcampPNG

5/3/1 Basic with accessories

by Kirby W.
7 athletes joined

Program Description

Power building

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 30, 2024 02:46
  • Last Edited
    Feb 12, 2025 11:25
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
5 reps
5 reps
5 reps
65%
75%
85%
2A
Lat Pulldown
3
10 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10 reps
RPE 7.5
3B
Cable Low Row
3
10 reps
RPE 7.5
4A
Tricep Extension (Cable)
3
10 reps
RPE 7.5
4B
Bicep Curl (Cable)
3
10 reps
RPE 7.5
4C
Rear Delt Fly (Cable)
3
10 reps
RPE 7.5
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5B
Lying Side Lateral Raise
3
10 reps
RPE 7.5
5C
Skull Crusher
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Lat Pulldown
3
10 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10 reps
RPE 7.5
3B
Cable Low Row
3
10 reps
RPE 7.5
4A
Tricep Extension (Cable)
3
10 reps
RPE 7.5
4B
Bicep Curl (Cable)
3
10 reps
RPE 7.5
4C
Rear Delt Fly (Cable)
3
10 reps
RPE 7.5
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5B
Lying Side Lateral Raise
3
10 reps
RPE 7.5
5C
Skull Crusher
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Lat Pulldown
3
10 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10 reps
RPE 7.5
3B
Cable Low Row
3
10 reps
RPE 7.5
4A
Tricep Extension (Cable)
3
10 reps
RPE 7.5
4B
Bicep Curl (Cable)
3
10 reps
RPE 7.5
4C
Rear Delt Fly (Cable)
3
10 reps
RPE 7.5
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5B
Lying Side Lateral Raise
3
10 reps
RPE 7.5
5C
Skull Crusher
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Lat Pulldown
3
10 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10 reps
RPE 7.5
3B
Cable Low Row
3
10 reps
RPE 7.5
4A
Tricep Extension (Cable)
3
10 reps
RPE 7.5
4B
Bicep Curl (Cable)
3
10 reps
RPE 7.5
4C
Rear Delt Fly (Cable)
3
10 reps
RPE 7.5
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5B
Lying Side Lateral Raise
3
10 reps
RPE 7.5
5C
Skull Crusher
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Leg Extension
3
10 reps
RPE 7.5
2B
Leg Curl
3
10 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Leg Extension
3
10 reps
RPE 7.5
2B
Leg Curl
3
10 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Leg Extension
3
10 reps
RPE 7.5
2B
Leg Curl
3
10 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Leg Extension
3
10 reps
RPE 7.5
2B
Leg Curl
3
10 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Lat Pulldown
3
10 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10 reps
RPE 7.5
3B
Cable Low Row
3
10 reps
RPE 7.5
4A
Tricep Extension (Cable)
3
10 reps
RPE 7.5
4B
Bicep Curl (Cable)
3
10 reps
RPE 7.5
4C
Rear Delt Fly (Cable)
3
10 reps
RPE 7.5
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5B
Lying Side Lateral Raise
3
10 reps
RPE 7.5
5C
Skull Crusher
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2A
Lat Pulldown
3
10 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10 reps
RPE 7.5
3B
Cable Low Row
3
10 reps
RPE 7.5
4A
Tricep Extension (Cable)
3
10 reps
RPE 7.5
4B
Bicep Curl (Cable)
3
10 reps
RPE 7.5
4C
Rear Delt Fly (Cable)
3
10 reps
RPE 7.5
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5B
Lying Side Lateral Raise
3
10 reps
RPE 7.5
5C
Skull Crusher
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Lat Pulldown
3
10 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10 reps
RPE 7.5
3B
Cable Low Row
3
10 reps
RPE 7.5
4A
Tricep Extension (Cable)
3
10 reps
RPE 7.5
4B
Bicep Curl (Cable)
3
10 reps
RPE 7.5
4C
Rear Delt Fly (Cable)
3
10 reps
RPE 7.5
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5B
Lying Side Lateral Raise
3
10 reps
RPE 7.5
5C
Skull Crusher
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2A
Lat Pulldown
3
10 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3A
Chest Fly (Cable)
3
10 reps
RPE 7.5
3B
Cable Low Row
3
10 reps
RPE 7.5
4A
Tricep Extension (Cable)
3
10 reps
RPE 7.5
4B
Bicep Curl (Cable)
3
10 reps
RPE 7.5
4C
Rear Delt Fly (Cable)
3
10 reps
RPE 7.5
5A
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5B
Lying Side Lateral Raise
3
10 reps
RPE 7.5
5C
Skull Crusher
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3A
Leg Extension
3
10 reps
RPE 7.5
3B
Leg Curl
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3A
Leg Extension
3
10 reps
RPE 7.5
3B
Leg Curl
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3A
Leg Extension
3
10 reps
RPE 7.5
3B
Leg Curl
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3A
Leg Extension
3
10 reps
RPE 7.5
3B
Leg Curl
3
10 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Lat Pulldown
3 Sets
10 Reps
@8
2B
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3A
Chest Fly (Cable)
3 Sets
10 Reps
@7.5
3B
Cable Low Row
3 Sets
10 Reps
@7.5
4A
Tricep Extension (Cable)
3 Sets
10 Reps
@7.5
4B
Bicep Curl (Cable)
3 Sets
10 Reps
@7.5
4C
Rear Delt Fly (Cable)
3 Sets
10 Reps
@7.5
5A
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7.5
5B
Lying Side Lateral Raise
3 Sets
10 Reps
@7.5
5C
Skull Crusher
3 Sets
10 Reps
@7.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Leg Extension
3 Sets
10 Reps
@7.5
2B
Leg Curl
3 Sets
10 Reps
@7.5
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Lat Pulldown
3 Sets
10 Reps
@8
2B
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3A
Chest Fly (Cable)
3 Sets
10 Reps
@7.5
3B
Cable Low Row
3 Sets
10 Reps
@7.5
4A
Tricep Extension (Cable)
3 Sets
10 Reps
@7.5
4B
Bicep Curl (Cable)
3 Sets
10 Reps
@7.5
4C
Rear Delt Fly (Cable)
3 Sets
10 Reps
@7.5
5A
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7.5
5B
Lying Side Lateral Raise
3 Sets
10 Reps
@7.5
5C
Skull Crusher
3 Sets
10 Reps
@7.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7.5
3A
Leg Extension
3 Sets
10 Reps
@7.5
3B
Leg Curl
3 Sets
10 Reps
@7.5