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Big chest 5/3/1

by Ryan Davis
1 athletes joined

Program Description

To increase all 3 lifts while bringing strength to your entire body Your close grip bench max will be about 80% of your normal bench max

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 13, 2025 02:20
  • Last Edited
    Feb 17, 2025 05:32
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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
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Shoulder Press (Dumbbell)
2
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
3
Bench Press (Close Grip)
1
1
2
8-10 reps
8-10 reps
8-10 reps
80%
75%
70%
4
Lateral Raise (Dumbbell)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Seated Shoulder Press (Dumbbell)
2
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Bench Press (Close Grip)
1
1
2
8-10 reps
8-10 reps
8-10 reps
80%
75%
70%
4
Lateral Raise (Dumbbell)
1
1
1
1
1
12 reps
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
2
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Bench Press (Close Grip)
1
1
2
8-10 reps
8-10 reps
8-10 reps
80%
75%
70%
4
Lateral Raise (Dumbbell)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Lat Pulldown
4
6-8 reps
-
3
Leg Raise (Captain's Chair)
3
12 reps
-
4
Pull-Up (Bodyweight)
1
2
10-12 reps
8-10 reps
-
-
5
Abs Crunch (Weighted)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lat Pulldown
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Raise (Captain's Chair)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Pull-Up (Bodyweight)
1
1
1
10-12 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
5
Abs Crunch (Weighted)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Lat Pulldown
4
6-8 reps
-
3
Leg Raise (Captain's Chair)
3
12 reps
-
4
Pull-Up (Bodyweight)
1
2
10-12 reps
8-10 reps
-
-
5
Abs Crunch (Weighted)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
3
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Skull Crusher (Barbell)
1
2
1
8-10 reps
6-8 reps
6-6 reps
-
-
-
3
Bicep Curl (Cable)
2
1
1
8-12 reps
8-10 reps
6-10 reps
-
-
-
4
Bicep Curl (EZ Bar)
1
2
1
8-10 reps
6-8 reps
5-8 reps
-
-
-
5
Hammer Curl
5
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
3
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Skull Crusher (Barbell)
1
2
1
8-10 reps
6-8 reps
6-6 reps
-
-
-
3
Bicep Curl (Cable)
2
1
1
8-12 reps
8-10 reps
6-10 reps
-
-
-
4
Bicep Curl (EZ Bar)
1
2
1
8-10 reps
6-8 reps
5-8 reps
-
-
-
5
Hammer Curl
5
12+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
3
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Bicep Curl (Cable)
2
1
1
8-12 reps
8-10 reps
6-10 reps
-
-
-
3
Skull Crusher (Barbell)
1
2
1
8-10 reps
6-8 reps
6-6 reps
-
-
-
4
Bicep Curl (EZ Bar)
1
2
1
8-10 reps
6-8 reps
5-8 reps
-
-
-
5
Hammer Curl
5
12+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Leg Press
1
1
2
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
3
2
8-10 reps
6-10 reps
-
-
4
Lying Leg Curl
1
3
12 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Leg Press
1
1
2
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
3
2
8-10 reps
6-10 reps
-
-
4
Lying Leg Curl
1
3
12 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Leg Press
1
1
2
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Leg Extension
3
2
8-10 reps
6-10 reps
-
-
4
Lying Leg Curl
1
3
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Push Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9.5
4
Bench Press (Close Grip)
1
1
2
8-10 reps
8-10 reps
8-10 reps
80%
75%
70%
5
Dumbbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Push Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bench Press (Close Grip)
1
1
2
8-10 reps
8-10 reps
8-10 reps
80%
75%
70%
5
Dumbbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
67%
76%
85%
3
Push Press (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 9.5
4
Bench Press (Close Grip)
1
1
2
8-10 reps
8-10 reps
8-10 reps
80%
75%
70%
5
Dumbbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
Week 1
1 / 3 Weeks
Day 2
1
Clean Deadlift
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Lat Pulldown
4 Sets
6-8 Reps
-
3
Leg Raise (Captain's Chair)
3 Sets
12 Reps
-
4
Pull-Up (Bodyweight)
1 Set
2 Sets
10-12 Reps
8-10 Reps
-
-
5
Abs Crunch (Weighted)
4 Sets
8-12 Reps
-
Day 3
1
Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Skull Crusher (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
6-8 Reps
6-6 Reps
-
-
-
3
Bicep Curl (Cable)
2 Sets
1 Set
1 Set
8-12 Reps
8-10 Reps
6-10 Reps
-
-
-
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
1 Set
8-10 Reps
6-8 Reps
5-8 Reps
-
-
-
5
Hammer Curl
5 Sets
12+ Reps
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Leg Press
1 Set
1 Set
2 Sets
12 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
3
Leg Extension
3 Sets
2 Sets
8-10 Reps
6-10 Reps
-
-
4
Lying Leg Curl
1 Set
3 Sets
12 Reps
10 Reps
-
-
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8.5
@9
@9.5
3
Bench Press (Close Grip)
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
80%
75%
70%
4
Lateral Raise (Dumbbell)
5 Sets
12 Reps
-
Day 5
1
Lat Pulldown
4 Sets
10 Reps
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Push Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8.5
@9.5
4
Bench Press (Close Grip)
1 Set
1 Set
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
80%
75%
70%
5
Dumbbell Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9
@9.5