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5/3/1 Black Army Jacket Anchor

by zcd
1 athletes joined

Program Description

This is the Anchor for Black Army Jacket, run this for 1 to 2 cycles. You can go for PRs and / or joker sets on or after the 90%, 85% or 95% sets. Optional, only do if you're feeling strong Joker sets are extra work sets added above the highest percentage set for the day. These are usually done for 1-2 sets of 1-3 reps at 5-10% above the heaviest set of the day PR sets are just as many reps as possible (AMRAP) at a certain % An improvement on a few different templates and kind of the reverse of Full Body, Four Days. The worst part of Black Army Jacket is unloading and loading the deadlift bar. The best part of the programming is the ability to do your assistance work between your work sets. Saves time and energy. 3 to 4 days of hard conditioning maximum 3 to 5 days of easy conditioning From page 117 of 5/3/1 Forever

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 26, 2024 05:27
  • Last Edited
    Oct 15, 2024 10:28
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
1-3 reps
90%
3
Squat (Barbell)
1
1
3 reps
3 reps
75%
85%
4
Squat (Barbell)
1
1-3 reps
95%
5
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
1-3 reps
90%
3
Squat (Barbell)
1
1
3 reps
3 reps
75%
85%
4
Squat (Barbell)
1
1-3 reps
95%
5
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
1-3 reps
90%
3
Squat (Barbell)
1
1
3 reps
3 reps
75%
85%
4
Squat (Barbell)
1
1-3 reps
95%
5
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Overhead Press (Barbell)
1
1-3 reps
90%
3
Overhead Press (Barbell)
1
1
3 reps
3 reps
75%
85%
4
Overhead Press (Barbell)
1
1-3 reps
95%
5
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Overhead Press (Barbell)
1
1-3 reps
90%
3
Overhead Press (Barbell)
1
1
3 reps
3 reps
75%
85%
4
Overhead Press (Barbell)
1
1-3 reps
95%
5
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Overhead Press (Barbell)
1
1-3 reps
90%
3
Overhead Press (Barbell)
1
1
3 reps
3 reps
75%
85%
4
Overhead Press (Barbell)
1
1-3 reps
95%
5
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
1-3 reps
95%
3
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
4
Bench Press (Barbell)
1
1-3 reps
90%
5
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
1-3 reps
95%
3
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
4
Bench Press (Barbell)
1
1-3 reps
90%
5
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
1-3 reps
95%
3
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
4
Bench Press (Barbell)
1
1-3 reps
90%
5
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
1-3 reps
90%
3
Deadlift (Barbell)
1
1
3 reps
3 reps
75%
85%
4
Deadlift (Barbell)
1
1-3 reps
95%
5
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
1-3 reps
90%
3
Deadlift (Barbell)
1
1
3 reps
3 reps
75%
85%
4
Deadlift (Barbell)
1
1-3 reps
95%
5
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
1-3 reps
90%
3
Deadlift (Barbell)
1
1
3 reps
3 reps
75%
85%
4
Deadlift (Barbell)
1
1-3 reps
95%
5
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
6
Push Accessories
1
50-100 reps
-
7
Pull Accessories
1
50-100 reps
-
8
Single Leg / Core Accessories
1
50-100 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
2
Squat (Barbell)
1 Set
1-3 Reps
90%
3
Squat (Barbell)
1 Set
1 Set
3 Reps
3 Reps
75%
85%
4
Squat (Barbell)
1 Set
1-3 Reps
95%
5
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
65%
75%
85%
6
Push Accessories
1 Set
50-100 Reps
-
7
Pull Accessories
1 Set
50-100 Reps
-
8
Single Leg / Core Accessories
1 Set
50-100 Reps
-
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
2
Overhead Press (Barbell)
1 Set
1-3 Reps
90%
3
Overhead Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
75%
85%
4
Overhead Press (Barbell)
1 Set
1-3 Reps
95%
5
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
65%
75%
85%
6
Push Accessories
1 Set
50-100 Reps
-
7
Pull Accessories
1 Set
50-100 Reps
-
8
Single Leg / Core Accessories
1 Set
50-100 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
75%
85%
2
Bench Press (Barbell)
1 Set
1-3 Reps
95%
3
Bench Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
4
Bench Press (Barbell)
1 Set
1-3 Reps
90%
5
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
65%
75%
85%
6
Push Accessories
1 Set
50-100 Reps
-
7
Pull Accessories
1 Set
50-100 Reps
-
8
Single Leg / Core Accessories
1 Set
50-100 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
2
Deadlift (Barbell)
1 Set
1-3 Reps
90%
3
Deadlift (Barbell)
1 Set
1 Set
3 Reps
3 Reps
75%
85%
4
Deadlift (Barbell)
1 Set
1-3 Reps
95%
5
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
65%
75%
85%
6
Push Accessories
1 Set
50-100 Reps
-
7
Pull Accessories
1 Set
50-100 Reps
-
8
Single Leg / Core Accessories
1 Set
50-100 Reps
-