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5/3/1 God is a Beast

by zcd
10 athletes joined

Program Description

This template is ideal for those that want to really push their strength, size and build work capacity. This is one full leader cycle of GIAB, increase your training max only after completing the 6 weeks

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 27, 2024 08:59
  • Last Edited
    Jan 19, 2025 04:36
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
85%
95%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
5 reps
65%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
65%
75%
85%
70%
80%
90%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
5 reps
70%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
1
1-3 reps
100%
3
Push Accessories
1
25-50 reps
-
4
Pull Accessories
1
25-50 reps
-
5
Single Leg / Core Accessories
1
25-50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
5 reps
75%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
5 reps
65%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
85%
95%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
5 reps
70%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
65%
75%
85%
70%
80%
90%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
5 reps
75%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
1
1-3 reps
100%
3
Push Accessories
1
25-50 reps
-
4
Pull Accessories
1
25-50 reps
-
5
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
85%
95%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5 reps
65%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
65%
75%
85%
70%
80%
90%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5 reps
70%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
1
1-3 reps
100%
3
Push Accessories
1
25-50 reps
-
4
Pull Accessories
1
25-50 reps
-
5
Single Leg / Core Accessories
1
25-50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
5 reps
75%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
5 reps
65%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
75%
85%
95%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
5 reps
70%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
65%
75%
85%
70%
80%
90%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
10
5 reps
75%
2
Push Accessories
1
25-50 reps
-
3
Pull Accessories
1
25-50 reps
-
4
Single Leg / Core Accessories
1
25-50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2
5 reps
5 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
1
1-3 reps
100%
3
Push Accessories
1
25-50 reps
-
4
Pull Accessories
1
25-50 reps
-
5
Single Leg / Core Accessories
1
25-50 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
80%
90%
75%
85%
95%
2
Push Accessories
1 Set
25-50 Reps
-
3
Pull Accessories
1 Set
25-50 Reps
-
4
Single Leg / Core Accessories
1 Set
25-50 Reps
-
Day 2
1
Bench Press (Barbell)
10 Sets
5 Reps
65%
2
Push Accessories
1 Set
25-50 Reps
-
3
Pull Accessories
1 Set
25-50 Reps
-
4
Single Leg / Core Accessories
1 Set
25-50 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
80%
90%
75%
85%
95%
2
Push Accessories
1 Set
25-50 Reps
-
3
Pull Accessories
1 Set
25-50 Reps
-
4
Single Leg / Core Accessories
1 Set
25-50 Reps
-
Day 4
1
Overhead Press (Barbell)
10 Sets
5 Reps
65%
2
Push Accessories
1 Set
25-50 Reps
-
3
Pull Accessories
1 Set
25-50 Reps
-
4
Single Leg / Core Accessories
1 Set
25-50 Reps
-