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5/3/1 krypteia 2days/week

by Jonathan D.
1 athletes joined

Program Description

5/3/1 for when limited to 2 days a week Read Jim's article on his website for more Info. Change assistant to what you like. Add 5lbs to upper body and 10lbs to lower body when restarting after 6 weeks % are 85-90% of 1 Rep max

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 04, 2025 11:08
  • Last Edited
    Feb 05, 2025 09:04
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
65%
75%
85%
2
Seated Anterior Delt Press (AD)
5
10 reps
-
3
Barbell Row
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
65%
75%
85%
2
Bench Press (Close Grip)
5
10 reps
-
3
Chin-Up (Bodyweight)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
55%
70%
80%
90%
2
Seated Anterior Delt Press (AD)
5
10 reps
-
3
Barbell Row
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
55%
70%
80%
90%
2
Bench Press (Close Grip)
5
10 reps
-
3
Chin-Up (Bodyweight)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
55%
75%
85%
95%
2
Seated Anterior Delt Press (AD)
5
10 reps
-
3
Barbell Row
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
55%
75%
85%
95%
2
Bench Press (Close Grip)
5
10 reps
-
3
Chin-Up (Bodyweight)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
65%
75%
85%
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Hanging Knee Raise
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
65%
75%
85%
2
Front Squat (Barbell)
5
10 reps
-
3
Hanging Leg Raise
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
55%
70%
80%
90%
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Hanging Knee Raise
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
55%
70%
80%
90%
2
Front Squat (Barbell)
5
10 reps
-
3
Hanging Leg Raise
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
55%
75%
85%
95%
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Hanging Knee Raise
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
55%
75%
85%
95%
2
Front Squat (Barbell)
5
10 reps
-
3
Hanging Leg Raise
5
15 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
65%
75%
85%
2
Romanian Deadlift (Barbell)
5 Sets
10 Reps
-
3
Hanging Knee Raise
5 Sets
15 Reps
-
Day 1
1
Squat (Barbell)
1 Set
1 Set
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
65%
75%
85%
2
Seated Anterior Delt Press (AD)
5 Sets
10 Reps
-
3
Barbell Row
5 Sets
10 Reps
-