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BoostcampPNG

strength training based on 5/3/1

by Eu Novo

Program Description

This training program aims to increase 1 RM strength by at least 5% or more of your 1 RM every 3 weeks. It is recommended that you have at least 1 or more years of training. It is not recommended for people who have just joined the gym.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 29, 2025 02:14
  • Last Edited
    Feb 01, 2025 10:00
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
65%
75%
85%
2
Squat (Low Bar)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
65%
75%
85%
3
Deadlift (Barbell)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
65%
75%
85%
4
Bench Press (Paused)
3
8-10 reps
75%
5
Stiff Leg Deadlift
3
5+ reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
70%
80%
90%
2
Squat (Low Bar)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
70%
80%
90%
4
Bench Press (Paused)
3
8-10 reps
75%
5
Zercher Squat (Barbell)
3
8-10 reps
75%
6
Bent Over Row (Barbell)
3
8-10 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-10 reps
5-5 reps
3-5 reps
1-2 reps
50%
75%
85%
100%
2
Squat (Low Bar)
1
1
1
1
10-10 reps
5-5 reps
3-5 reps
1-2 reps
50%
75%
85%
100%
3
Deadlift (Barbell)
1
1
1
1
10-10 reps
5-5 reps
3-5 reps
1-2 reps
50%
75%
85%
100%
4
Bench Press (Paused)
3
8-10 reps
75%
5
Zercher Squat (Barbell)
3
8-10 reps
75%
6
Bent Over Row (Barbell)
3
8-10 reps
75%
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
65%
75%
85%
2
Squat (Low Bar)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
65%
75%
85%
3
Deadlift (Barbell)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
65%
75%
85%
4
Dip (Weighted)
3
8-10 reps
75%
5
Squat (Paused)
3
8-10 reps
75%
6
Deadlift (Paused)
3
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
70%
80%
90%
2
Squat (Low Bar)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
70%
80%
90%
4
Dip (Weighted)
3
8-10 reps
75%
5
Squat (Paused)
3
8-10 reps
75%
6
Lat Pulldown
3
8-10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-10 reps
5-5 reps
3-5 reps
1-2 reps
50%
75%
85%
100%
2
Squat (Low Bar)
1
1
1
1
10-10 reps
5-5 reps
3-5 reps
1-2 reps
50%
75%
85%
100%
3
Deadlift (Barbell)
1
1
1
1
10-10 reps
5-5 reps
3-5 reps
1-2 reps
50%
75%
85%
100%
4
Dip (Weighted)
3
8-10 reps
75%
5
Squat (Paused)
3
8-10 reps
75%
6
Lat Pulldown
3
8-10 reps
75%
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
65%
75%
85%
2
Squat (Low Bar)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
65%
75%
85%
3
Deadlift (Barbell)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
65%
75%
85%
4
Seated Overhead Press (Dumbbell)
3
8-10 reps
75%
5
Hip Thrust (Barbell)
3
5 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
70%
80%
90%
2
Squat (Low Bar)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
70%
80%
90%
3
Deadlift (Barbell)
1
1
1
1
10 reps
5 reps
5 reps
5 reps
50%
70%
80%
90%
4
Seated Overhead Press (Dumbbell)
3
8-10 reps
75%
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
75%
6
Deadlift (Paused)
3
8-10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10-10 reps
5-5 reps
3-5 reps
1-2 reps
50%
75%
85%
100%
2
Squat (Low Bar)
1
1
1
1
10-10 reps
5-5 reps
3-5 reps
1-2 reps
50%
75%
85%
100%
3
Deadlift (Barbell)
1
1
1
1
10-10 reps
5-5 reps
3-5 reps
1-2 reps
50%
75%
85%
100%
4
Seated Overhead Press (Dumbbell)
3
8-10 reps
75%
5
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
75%
6
Deadlift (Paused)
3
8-10 reps
75%
Week 1
1 / 3 Weeks
Day 2
No exercises added to this day
Day 4
No exercises added to this day
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
50%
65%
75%
85%
2
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
50%
65%
75%
85%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
50%
65%
75%
85%
4
Dip (Weighted)
3 Sets
8-10 Reps
75%
5
Squat (Paused)
3 Sets
8-10 Reps
75%
6
Deadlift (Paused)
3 Sets
5 Reps
@9
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
50%
65%
75%
85%
2
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
50%
65%
75%
85%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
50%
65%
75%
85%
4
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
75%
5
Hip Thrust (Barbell)
3 Sets
5 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
50%
65%
75%
85%
2
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
50%
65%
75%
85%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
5 Reps
50%
65%
75%
85%
4
Bench Press (Paused)
3 Sets
8-10 Reps
75%
5
Stiff Leg Deadlift
3 Sets
5+ Reps
@9