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 25, 2024 08:51
- Last EditedMay 13, 2024 04:12
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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)
3
AMRAP
RPE 8-9.5
4
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
5
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)
3
AMRAP
RPE 8-9.5
4
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
5
Squat (Barbell)
4
AMRAP
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
4
AMRAP
95%
3
Bent Over Row (Barbell)
3
AMRAP
RPE 8-9.5
4
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
5
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)
3
AMRAP
RPE 7.5-8.5
4
Squat (Barbell)
1
1
5 reps
5 reps
40%
50%
5
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
Bicep Curl (EZ Bar)
4
AMRAP
RPE 8-9.5
2B
Skull Crusher
4
AMRAP
RPE 8-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Incline Bench Press (Barbell)
3
AMRAP
90%
3
Bent Over Row (Barbell)
3
AMRAP
RPE 8-9.5
4
Hip Thrust (Barbell)
1
1
3 reps
3 reps
70%
80%
5
Hip Thrust (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
Bicep Curl (EZ Bar)
4
AMRAP
RPE 8-9.5
2B
Skull Crusher
4
AMRAP
RPE 8-9.5
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
Bicep Curl (EZ Bar)
4
AMRAP
RPE 8-9.5
2B
Skull Crusher
4
AMRAP
RPE 8-9.5
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
Bent Over Row (Barbell)
3
AMRAP
RPE 8-9.5
4
Hip Thrust (Barbell)
1
1
5 reps
5 reps
65%
75%
5
Hip Thrust (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
Bicep Curl (EZ Bar)
4
AMRAP
RPE 8-9.5
2B
Skull Crusher
4
AMRAP
RPE 8-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Incline Bench Press (Barbell)
4
AMRAP
95%
3
Bent Over Row (Barbell)
3
AMRAP
RPE 8-9.5
4
Hip Thrust (Barbell)
1
1
5 reps
3 reps
75%
85%
5
Hip Thrust (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
Bent Over Row (Barbell)
3
AMRAP
RPE 7.5-8.5
4
Hip Thrust (Barbell)
1
1
5 reps
5 reps
40%
50%
5
Hip Thrust (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
Bicep Curl (EZ Bar)
4
AMRAP
RPE 8-9.5
2B
Skull Crusher
4
AMRAP
RPE 8-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Wrist Curl (Barbell)
4
AMRAP
RPE 8-9.5
1B
Tricep Extension (Barbell)
4
AMRAP
RPE 8-9.5
2A
Bicep Curl (EZ Bar)
4
AMRAP
RPE 8-9.5
2B
Skull Crusher
4
AMRAP
RPE 8-9.5
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
Bicep Curl (EZ Bar)
4
AMRAP
RPE 8-9.5
2B
Skull Crusher
4
AMRAP
RPE 8-9.5
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
Bicep Curl (EZ Bar)
4
AMRAP
RPE 8-9.5
2B
Skull Crusher
4
AMRAP
RPE 8-9.5
Week 1
1 / 4 Weeks
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
Bent Over Row (Barbell)3 Sets
AMRAP
@8-9.5
4
Hip Thrust (Barbell)1 Set
1 Set
5 Reps
5 Reps
65%
75%
5
Hip Thrust (Barbell)4 Sets
AMRAP
85%
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)3 Sets
AMRAP
@8-9.5
4
Squat (Barbell)1 Set
1 Set
5 Reps
5 Reps
65%
75%
5
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
Bicep Curl (EZ Bar)4 Sets
AMRAP
@8-9.5
2B
Skull Crusher4 Sets
AMRAP
@8-9.5
Day 4
1A
Reverse Bicep Curl (EZ Bar)4 Sets
AMRAP
@10
1B
Tricep Extension (Barbell)4 Sets
AMRAP
@10
2A
Bicep Curl (EZ Bar)4 Sets
AMRAP
@8-9.5
2B
Skull Crusher4 Sets
AMRAP
@8-9.5