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5/3/1 (pls ignore)

by Oliver T.
2 athletes joined

Program Description

I just want to use this man

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 23, 2024 08:49
  • Last Edited
    Sep 23, 2024 10:26
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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 reps
65%
75%
85%
2
Bicep Curl (Barbell)
4
8-10 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Hammer Curl
4
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bicep Curl (Barbell)
4
8-10 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Hammer Curl
4
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bicep Curl (Barbell)
4
8-10 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Hammer Curl
4
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bicep Curl (Barbell)
4
8-10 reps
-
3
Tricep Pushdown (Cable)
4
12-15 reps
-
4
Hammer Curl
4
10-12 reps
-
5
Overhead Tricep Extension (Cable)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown
3
12-15 reps
-
3
Romanian Deadlift
1
2
12-12 reps
12-15 reps
-
-
4
Seated Row (Cable)
4
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown
3
12-15 reps
-
3
Romanian Deadlift
1
2
12-12 reps
12-15 reps
-
-
4
Seated Row (Cable)
4
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Lat Pulldown
3
12-15 reps
-
3
Romanian Deadlift
1
2
12-12 reps
12-15 reps
-
-
4
Seated Row (Cable)
4
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lat Pulldown
3
12-15 reps
-
3
Romanian Deadlift
1
2
12-12 reps
12-15 reps
-
-
4
Seated Row (Cable)
4
10-12 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
3
3-8 reps
-
3
Lateral Raise (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Face Pull
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
3-8 reps
-
3
Lateral Raise (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Face Pull
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
3
3-8 reps
-
3
Lateral Raise (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Face Pull
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Dumbbell)
3
3-8 reps
-
3
Lateral Raise (Cable)
4
10-12 reps
-
4
Tricep Pushdown (Cable)
3
12-15 reps
-
5
Face Pull
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bulgarian Split Squats (Smith Machine)
4
10 reps
-
3
Leg Press (45 Degrees)
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bulgarian Split Squats (Smith Machine)
4
10 reps
-
3
Leg Press (45 Degrees)
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bulgarian Split Squats (Smith Machine)
4
10 reps
-
3
Leg Press (45 Degrees)
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bulgarian Split Squats (Smith Machine)
4
10 reps
-
3
Leg Press (45 Degrees)
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
4
15-20 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bicep Curl (Barbell)
4 Sets
8-10 Reps
-
3
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
-
4
Hammer Curl
4 Sets
10-12 Reps
-
5
Overhead Tricep Extension (Cable)
4 Sets
8-10 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Lat Pulldown
3 Sets
12-15 Reps
-
3
Romanian Deadlift
1 Set
2 Sets
12-12 Reps
12-15 Reps
-
-
4
Seated Row (Cable)
4 Sets
10-12 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
3 Sets
3-8 Reps
-
3
Lateral Raise (Cable)
4 Sets
10-12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
5
Face Pull
4 Sets
15-20 Reps
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bulgarian Split Squats (Smith Machine)
4 Sets
10 Reps
-
3
Leg Press (45 Degrees)
3 Sets
12-15 Reps
-
4
Lying Leg Curl
3 Sets
12-15 Reps
-
5
Standing Calf Raise
4 Sets
15-20 Reps
-