Program Description
With the 5/3/1 core but adding 2 bro days for total strength and size. These two bro days are meant to fill in any weak points. In this case I’m doing arms and forearms. This program uses rest pause on AMRAP sets. After finishing take 15 deep slow breaths and do more. Repeat 3 total times in. Each exercise after last AMRAP set preform loaded stretches on each muscle group. Do 30 breaths for squats.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedMar 12, 2024 06:09
- Last EditedMay 09, 2024 03:05
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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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
4
AMRAP
85%
3
Bent Over Row (Barbell)
1
1
5 reps
5 reps
65%
75%
4
Bent Over Row (Barbell)
4
AMRAP
85%
5
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
6
Squat (Barbell)
4
AMRAP
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
4
AMRAP
90%
3
Bent Over Row (Barbell)
1
1
3 reps
3 reps
70%
80%
4
Bent Over Row (Barbell)
4
AMRAP
90%
5
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
6
Squat (Barbell)
4
AMRAP
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
75%
85%
2
Bench Press (Barbell)
4
AMRAP
95%
3
Bent Over Row (Barbell)
1
1
5 reps
5 reps
75%
85%
4
Bent Over Row (Barbell)
4
AMRAP
95%
5
Squat (Barbell)
1
1
5 reps
5 reps
75%
85%
6
Squat (Barbell)
4
AMRAP
95%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
40%
50%
2
Bench Press (Barbell)
4
AMRAP
60%
3
Bent Over Row (Barbell)
1
1
5 reps
5 reps
40%
50%
4
Bent Over Row (Barbell)
4
AMRAP
60%
5
Squat (Barbell)
1
1
5 reps
5 reps
40%
50%
6
Squat (Barbell)
4
AMRAP
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Bicep Curl (EZ Bar)
4
AMRAP
RPE 10
1B
Tricep Extension (Barbell)
4
AMRAP
RPE 10
2A
Neck Curl
4
25 reps
RPE 8.5
2B
Neck Extension
4
25 reps
RPE 8.5
3
JM Press
3
AMRAP
RPE 10
4
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Incline Bench Press (Barbell)
4
AMRAP
90%
3
Pullover (EZ Bar)
1
1
3 reps
3 reps
70%
80%
4
Pullover (EZ Bar)
3
1
AMRAP
AMRAP
90%
90%
5
Romanian Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
6
Romanian Deadlift (Barbell)
4
AMRAP
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Bicep Curl (EZ Bar)
4
AMRAP
RPE 10
1B
Tricep Extension (Barbell)
4
AMRAP
RPE 10
2A
Neck Curl
4
25 reps
RPE 8.5
2B
Neck Extension
4
25 reps
RPE 8.5
3
JM Press
3
AMRAP
RPE 10
4
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Reverse Bicep Curl (EZ Bar)
4
AMRAP
RPE 10
1B
Tricep Extension (Barbell)
4
AMRAP
RPE 10
2A
Neck Curl
4
25 reps
RPE 8.5
2B
Neck Extension
4
25 reps
RPE 8.5
3
JM Press
3
AMRAP
RPE 10
4
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Incline Bench Press (Barbell)
4
AMRAP
85%
3
Pullover (EZ Bar)
1
1
5 reps
5 reps
65%
75%
4
Pullover (EZ Bar)
4
AMRAP
85%
5
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
6
Romanian Deadlift (Barbell)
4
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Bicep Curl (EZ Bar)
3
AMRAP
RPE 9.5
1B
Tricep Extension (Barbell)
3
AMRAP
RPE 9.5
2A
Neck Curl
4
25 reps
RPE 7.5
2B
Neck Extension
4
25 reps
RPE 7.5
3
Skull Crusher
4
AMRAP
RPE 9.5
4
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
5 reps
5 reps
75%
85%
2
Incline Bench Press (Barbell)
4
AMRAP
95%
3
Pullover (EZ Bar)
1
1
5 reps
5 reps
75%
85%
4
Pullover (EZ Bar)
4
AMRAP
95%
5
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
75%
85%
6
Romanian Deadlift (Barbell)
4
AMRAP
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
5 reps
5 reps
40%
50%
2
Incline Bench Press (Barbell)
4
AMRAP
60%
3
Pullover (EZ Bar)
1
1
5 reps
5 reps
40%
50%
4
Pullover (EZ Bar)
4
AMRAP
60%
5
Romanian Deadlift (Barbell)
1
1
5 reps
5 reps
40%
50%
6
Romanian Deadlift (Barbell)
4
AMRAP
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Bicep Curl (EZ Bar)
4
AMRAP
RPE 10
1B
Tricep Extension (Barbell)
4
AMRAP
RPE 10
2A
Neck Curl
4
25 reps
RPE 8.5
2B
Neck Extension
4
25 reps
RPE 8.5
3
JM Press
3
AMRAP
RPE 10
4
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Bicep Curl (EZ Bar)
4
AMRAP
RPE 10
1B
Tricep Extension (Barbell)
4
AMRAP
RPE 10
2A
Neck Curl
4
25 reps
RPE 8.5
2B
Neck Extension
4
25 reps
RPE 8.5
3
JM Press
3
AMRAP
RPE 10
4
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Bicep Curl (EZ Bar)
4
AMRAP
RPE 10
1B
Tricep Extension (Barbell)
4
AMRAP
RPE 10
2A
Neck Curl
4
25 reps
RPE 8.5
2B
Neck Extension
4
25 reps
RPE 8.5
3
JM Press
3
AMRAP
RPE 10
4
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)4 Sets
AMRAP
85%
3
Bent Over Row (Barbell)1 Set
1 Set
5 Reps
5 Reps
65%
75%
4
Bent Over Row (Barbell)4 Sets
AMRAP
85%
5
Squat (Barbell)1 Set
1 Set
5 Reps
5 Reps
65%
75%
6
Squat (Barbell)4 Sets
AMRAP
85%
Day 2
1A
Reverse Bicep Curl (EZ Bar)4 Sets
AMRAP
@10
1B
Tricep Extension (Barbell)4 Sets
AMRAP
@10
2A
Neck Curl4 Sets
25 Reps
@8.5
2B
Neck Extension4 Sets
25 Reps
@8.5
3
JM Press3 Sets
AMRAP
@10
4
Reverse Wrist Curl (Barbell)4 Sets
AMRAP
@10
Day 3
1
Incline Bench Press (Barbell)1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Incline Bench Press (Barbell)4 Sets
AMRAP
85%
3
Pullover (EZ Bar)1 Set
1 Set
5 Reps
5 Reps
65%
75%
4
Pullover (EZ Bar)4 Sets
AMRAP
85%
5
Romanian Deadlift (Barbell)1 Set
1 Set
5 Reps
5 Reps
65%
75%
6
Romanian Deadlift (Barbell)4 Sets
AMRAP
85%
Day 4
1A
Reverse Bicep Curl (EZ Bar)4 Sets
AMRAP
@10
1B
Tricep Extension (Barbell)4 Sets
AMRAP
@10
2A
Neck Curl4 Sets
25 Reps
@8.5
2B
Neck Extension4 Sets
25 Reps
@8.5
3
JM Press3 Sets
AMRAP
@10
4
Reverse Wrist Curl (Barbell)4 Sets
AMRAP
@10