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5/3/1 PPL

by Andrew B.
4 athletes joined

Program Description

I like powerlifting and bodybuilding. 5/3/1 has worked well for me, and it’s lifting that I enjoy doing. Use 90% of 1RM as your training max. Switch out exercises as you like. Add/subtract sets as you feel. Main lifts>secondary>accessories. Skip accessories if needed. Reduce/consolidate/skip non main lift days if needed. Superset abs with accessory workouts if wanted. Add weight to training max and restart program when finished.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 08, 2024 04:57
  • Last Edited
    Dec 23, 2024 07:46
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Wide Grip Pull-Up
5
10 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7-8
4
Face Pull
4
15-20 reps
RPE 6-7
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Wide Grip Pull-Up
5
10 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7-8
4
Face Pull
4
15-20 reps
RPE 6-7
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Wide Grip Pull-Up
5
10 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7-8
4
Face Pull
4
15-20 reps
RPE 6-7
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Wide Grip Pull-Up
5
10 reps
RPE 6-7
3
Seated Row (Cable)
2
8-12 reps
RPE 6-7
4
Face Pull
3
15-20 reps
RPE 6-7
5
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Dip (Weighted)
5
10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Band Fly
4
15-20 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7-8
6
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Dip (Weighted)
5
10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Band Fly
4
15-20 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7-8
6
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Dip (Weighted)
5
10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Band Fly
4
15-20 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7-8
6
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Dip (Weighted)
5
10 reps
RPE 6-7
3
Seated Overhead Press (Dumbbell)
2
8-12 reps
RPE 6-7
4
Band Fly
3
15-20 reps
RPE 6-7
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Good Morning
5
10 reps
50%
3
Lunge (Barbell)
3
8-12 reps
RPE 7-8
4
Lying Leg Curl
3
8-12 reps
RPE 7-8
5
Standing Calf Raise
4
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Good Morning
5
10 reps
60%
3
Lunge (Barbell)
3
8-12 reps
RPE 7-8
4
Lying Leg Curl
3
8-12 reps
RPE 7-8
5
Standing Calf Raise
4
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Good Morning
5
10 reps
70%
3
Lunge (Barbell)
3
8-12 reps
RPE 7-8
4
Lying Leg Curl
3
8-12 reps
RPE 7-8
5
Standing Calf Raise
4
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Good Morning
3
10 reps
40%
3
Lunge (Barbell)
2
8-12 reps
RPE 6-7
4
Lying Leg Curl
2
8-12 reps
RPE 6-7
5
Standing Calf Raise
3
12-15 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
10 reps
50%
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Rear Delt Fly (Cable)
4
12-15 reps
RPE 6-7
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
10 reps
60%
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Rear Delt Fly (Cable)
4
12-15 reps
RPE 6-7
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
5
10 reps
70%
2
Lat Pulldown
3
8-12 reps
RPE 7-8
3
Rear Delt Fly (Cable)
4
12-15 reps
RPE 6-7
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7-8
5
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
10 reps
40%
2
Lat Pulldown
2
8-12 reps
RPE 6-7
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 6-7
4
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Barbell)
5
10 reps
50%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Band Fly
4
12-15 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7-8
6
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Barbell)
5
10 reps
60%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Band Fly
4
12-15 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7-8
6
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Barbell)
5
10 reps
70%
3
Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
4
Band Fly
4
12-15 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7-8
6
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Barbell)
3
10 reps
40%
3
Bench Press (Dumbbell)
2
8-12 reps
RPE 6-7
4
Band Fly
3
12-15 reps
RPE 6-7
5
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 6-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
50%
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 7-8
3
Lying Leg Curl
3
8-12 reps
RPE 7-8
4
Leg Extension
3
15-20 reps
RPE 7-8
5
Standing Calf Raise
4
12-15 reps
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
60%
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 7-8
3
Lying Leg Curl
3
8-12 reps
RPE 7-8
4
Leg Extension
3
15-20 reps
RPE 7-8
5
Standing Calf Raise
4
12-15 reps
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
10 reps
70%
2
Hip Thrust (Barbell)
3
8-12 reps
RPE 7-8
3
Lying Leg Curl
3
8-12 reps
RPE 7-8
4
Leg Extension
3
15-20 reps
RPE 7-8
5
Standing Calf Raise
4
12-15 reps
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
40%
2
Hip Thrust (Barbell)
2
8-12 reps
RPE 6-7
3
Lying Leg Curl
2
8-12 reps
RPE 6-7
4
Leg Extension
2
15-20 reps
RPE 6-7
5
Standing Calf Raise
3
12-15 reps
RPE 6-7
Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Wide Grip Pull-Up
5 Sets
10 Reps
@7
3
Seated Row (Cable)
3 Sets
8-12 Reps
@7-8
4
Face Pull
4 Sets
15-20 Reps
@6-7
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@7-8
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7-8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Dip (Weighted)
5 Sets
10 Reps
@7
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@7-8
4
Band Fly
4 Sets
15-20 Reps
@6-7
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7-8
6
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@7-8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Good Morning
5 Sets
10 Reps
50%
3
Lunge (Barbell)
3 Sets
8-12 Reps
@7-8
4
Lying Leg Curl
3 Sets
8-12 Reps
@7-8
5
Standing Calf Raise
4 Sets
12-15 Reps
@7-8
Day 4
1
Pendlay Row
5 Sets
10 Reps
50%
2
Lat Pulldown
3 Sets
8-12 Reps
@7-8
3
Rear Delt Fly (Cable)
4 Sets
12-15 Reps
@6-7
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@7-8
5
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7-8
Day 5
1
Military Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7-8
4
Band Fly
4 Sets
12-15 Reps
@6-7
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7-8
6
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@7-8
Day 6
1
Front Squat (Barbell)
5 Sets
10 Reps
50%
2
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@7-8
3
Lying Leg Curl
3 Sets
8-12 Reps
@7-8
4
Leg Extension
3 Sets
15-20 Reps
@7-8
5
Standing Calf Raise
4 Sets
12-15 Reps
@7-8