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BB 5/3/1

by Marco
2 athletes joined

Program Description

Bodybuilding 5/3/1 Train with intensity on accecories recommended to run on bulk or maintenance added a arm day into the regular 5/3/1 split

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 04, 2024 07:57
  • Last Edited
    Dec 14, 2024 05:14
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Rear Delt Fly (Machine)
3
8-12 reps
-
7
Preacher Curl
3
8-12 reps
-
8
Hammer Curl
3
6-12 reps
-
9
Wrist Curls
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Rear Delt Fly (Machine)
3
8-12 reps
-
7
Preacher Curl
3
8-12 reps
-
8
Hammer Curl
3
6-12 reps
-
9
Wrist Curls
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Seated Row (Cable)
3
8-12 reps
-
6
Rear Delt Fly (Machine)
3
8-12 reps
-
7
Preacher Curl
3
8-12 reps
-
8
Hammer Curl
3
6-12 reps
-
9
Wrist Curls
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Tricep Rope Push Down (Cable)
3
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
90%
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Lying Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Incline Bench Press (Dumbbell)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Reverse Pec Deck
4
8-12 reps
-
6
Lu Raise
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3 reps
3 reps
75%
85%
2
Overhead Press (Barbell)
1
AMRAP
90%
3
Incline Bench Press (Dumbbell)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Reverse Pec Deck
4
8-12 reps
-
6
Lu Raise
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3 reps
3 reps
75%
85%
2
Overhead Press (Barbell)
1
AMRAP
95%
3
Incline Bench Press (Dumbbell)
3
5-8 reps
-
4
Pec Deck (Machine)
3
8-12 reps
-
5
Reverse Pec Deck
4
8-12 reps
-
6
Lu Raise
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
-
2
Preacher Curl
4
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Wrist Curls
4
10-20 reps
-
7
Ab Wheel
3
AMRAP
-
8
Cable Crunch
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
-
2
Preacher Curl
4
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Wrist Curls
4
10-20 reps
-
7
Ab Wheel
3
AMRAP
-
8
Cable Crunch
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
6-10 reps
-
2
Preacher Curl
4
8-12 reps
-
3
Hammer Curl
3
8-12 reps
-
4
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6
Wrist Curls
4
10-20 reps
-
7
Ab Wheel
3
AMRAP
-
8
Cable Crunch
4
8-12 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
4
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
5
Seated Row (Cable)
3 Sets
8-12 Reps
-
6
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
-
7
Preacher Curl
3 Sets
8-12 Reps
-
8
Hammer Curl
3 Sets
6-12 Reps
-
9
Wrist Curls
4 Sets
10-20 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
4
Dip (Bodyweight)
3 Sets
AMRAP
-
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Hack Squat
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Lying Leg Curl
3 Sets
8-12 Reps
-
6
Seated Calf Raise
4 Sets
8-12 Reps
-
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Overhead Press (Barbell)
1 Set
AMRAP
85%
3
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
-
4
Pec Deck (Machine)
3 Sets
8-12 Reps
-
5
Reverse Pec Deck
4 Sets
8-12 Reps
-
6
Lu Raise
4 Sets
10-20 Reps
-
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
-
2
Preacher Curl
4 Sets
8-12 Reps
-
3
Hammer Curl
3 Sets
8-12 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Wrist Curls
4 Sets
10-20 Reps
-
7
Ab Wheel
3 Sets
AMRAP
-
8
Cable Crunch
4 Sets
8-12 Reps
-