Program Description
An improvement on a few different templates and kind of the reverse of Full Body, Four Days. The worst part of Black Army Jacket is unloading and loading the deadlift bar. The best part of the programming is the ability to do your assistance work between your work sets. Saves time and energy. 2 to 3 days of hard conditioning maximum (optional) 3 to 5 days of easy conditioning From page 115 of 5/3/1 Forever
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length3 weeks
- Time Per Workout60 minutes
- CreatedSep 26, 2024 01:31
- Last EditedFeb 14, 2025 02:24
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
1-3 reps
90%
3
Squat (Barbell)
1
1
3 reps
3 reps
75%
85%
4
Squat (Barbell)
1
1-3 reps
95%
5
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
6
Bench Press (Barbell)
5
5 reps
70%
7
Push Accessories
1
25-50 reps
-
8
Pull Accessories
1
25-50 reps
-
9
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
1-3 reps
90%
3
Squat (Barbell)
1
1
3 reps
3 reps
75%
85%
4
Squat (Barbell)
1
1-3 reps
95%
5
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
6
Bench Press (Barbell)
5
5 reps
65%
7
Push Accessories
1
25-50 reps
-
8
Pull Accessories
1
25-50 reps
-
9
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
1-3 reps
90%
3
Squat (Barbell)
1
1
3 reps
3 reps
75%
85%
4
Squat (Barbell)
1
1-3 reps
95%
5
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
6
Bench Press (Barbell)
5
5 reps
75%
7
Push Accessories
1
25-50 reps
-
8
Pull Accessories
1
25-50 reps
-
9
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
3
Overhead Press (Barbell)
1
1-3 reps
90%
4
Overhead Press (Barbell)
1
1
3 reps
3 reps
75%
85%
5
Overhead Press (Barbell)
1
1-3 reps
95%
6
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
7
Push Accessories
1
25-50 reps
-
8
Pull Accessories
1
25-50 reps
-
9
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
65%
2
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
3
Overhead Press (Barbell)
1
1-3 reps
90%
4
Overhead Press (Barbell)
1
1
3 reps
3 reps
75%
85%
5
Overhead Press (Barbell)
1
1-3 reps
95%
6
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
7
Push Accessories
1
25-50 reps
-
8
Pull Accessories
1
25-50 reps
-
9
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
3
Overhead Press (Barbell)
1
1-3 reps
90%
4
Overhead Press (Barbell)
1
1
3 reps
3 reps
75%
85%
5
Overhead Press (Barbell)
1
1-3 reps
95%
6
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
7
Push Accessories
1
25-50 reps
-
8
Pull Accessories
1
25-50 reps
-
9
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
1
1
3 reps
3 reps
75%
85%
3
Bench Press (Barbell)
1
1-3 reps
95%
4
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
5
Bench Press (Barbell)
1
1-3 reps
90%
6
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
7
Push Accessories
1
25-50 reps
-
8
Pull Accessories
1
25-50 reps
-
9
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
65%
2
Bench Press (Barbell)
1
1
3 reps
3 reps
75%
85%
3
Bench Press (Barbell)
1
1-3 reps
95%
4
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
5
Bench Press (Barbell)
1
1-3 reps
90%
6
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
7
Push Accessories
1
25-50 reps
-
8
Pull Accessories
1
25-50 reps
-
9
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Bench Press (Barbell)
1
1
3 reps
3 reps
75%
85%
3
Bench Press (Barbell)
1
1-3 reps
95%
4
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
5
Bench Press (Barbell)
1
1-3 reps
90%
6
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
7
Push Accessories
1
25-50 reps
-
8
Pull Accessories
1
25-50 reps
-
9
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
1-3 reps
90%
3
Deadlift (Barbell)
1
1
3 reps
3 reps
75%
85%
4
Deadlift (Barbell)
1
1-3 reps
95%
5
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
6
Overhead Press (Barbell)
5
5 reps
70%
7
Push Accessories
1
25-50 reps
-
8
Pull Accessories
1
25-50 reps
-
9
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
1-3 reps
90%
3
Deadlift (Barbell)
1
1
3 reps
3 reps
75%
85%
4
Deadlift (Barbell)
1
1-3 reps
95%
5
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
6
Overhead Press (Barbell)
5
5 reps
65%
7
Push Accessories
1
25-50 reps
-
8
Pull Accessories
1
25-50 reps
-
9
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
1-3 reps
90%
3
Deadlift (Barbell)
1
1
3 reps
3 reps
75%
85%
4
Deadlift (Barbell)
1
1-3 reps
95%
5
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
6
Overhead Press (Barbell)
5
5 reps
75%
7
Push Accessories
1
25-50 reps
-
8
Pull Accessories
1
25-50 reps
-
9
Single Leg / Core Accessories
1
25-50 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
3 Reps
3 Reps
70%
80%
2
Squat (Barbell)1 Set
1-3 Reps
90%
3
Squat (Barbell)1 Set
1 Set
3 Reps
3 Reps
75%
85%
4
Squat (Barbell)1 Set
1-3 Reps
95%
5
Squat (Barbell)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
65%
75%
85%
6
Bench Press (Barbell)5 Sets
5 Reps
70%
7
Push Accessories1 Set
25-50 Reps
-
8
Pull Accessories1 Set
25-50 Reps
-
9
Single Leg / Core Accessories1 Set
25-50 Reps
-
Day 2
1
Deadlift (Barbell)5 Sets
5 Reps
70%
2
Overhead Press (Barbell)1 Set
1 Set
3 Reps
3 Reps
70%
80%
3
Overhead Press (Barbell)1 Set
1-3 Reps
90%
4
Overhead Press (Barbell)1 Set
1 Set
3 Reps
3 Reps
75%
85%
5
Overhead Press (Barbell)1 Set
1-3 Reps
95%
6
Overhead Press (Barbell)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
65%
75%
85%
7
Push Accessories1 Set
25-50 Reps
-
8
Pull Accessories1 Set
25-50 Reps
-
9
Single Leg / Core Accessories1 Set
25-50 Reps
-
Day 3
1
Squat (Barbell)5 Sets
5 Reps
70%
2
Bench Press (Barbell)1 Set
1 Set
3 Reps
3 Reps
75%
85%
3
Bench Press (Barbell)1 Set
1-3 Reps
95%
4
Bench Press (Barbell)1 Set
1 Set
3 Reps
3 Reps
70%
80%
5
Bench Press (Barbell)1 Set
1-3 Reps
90%
6
Bench Press (Barbell)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
65%
75%
85%
7
Push Accessories1 Set
25-50 Reps
-
8
Pull Accessories1 Set
25-50 Reps
-
9
Single Leg / Core Accessories1 Set
25-50 Reps
-
Day 4
1
Deadlift (Barbell)1 Set
1 Set
3 Reps
3 Reps
70%
80%
2
Deadlift (Barbell)1 Set
1-3 Reps
90%
3
Deadlift (Barbell)1 Set
1 Set
3 Reps
3 Reps
75%
85%
4
Deadlift (Barbell)1 Set
1-3 Reps
95%
5
Deadlift (Barbell)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
65%
75%
85%
6
Overhead Press (Barbell)5 Sets
5 Reps
70%
7
Push Accessories1 Set
25-50 Reps
-
8
Pull Accessories1 Set
25-50 Reps
-
9
Single Leg / Core Accessories1 Set
25-50 Reps
-