Program Description
It’s 5/3/1 and weighted chin ups cause I like em
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout40 minutes
- CreatedMay 05, 2024 05:59
- Last EditedAug 08, 2024 04:13
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
77%
72%
2
Overhead Press (Barbell)
4
8 reps
3
Pull-Up (Bodyweight)
4
5 reps
4
Pull Through (Cable)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
81%
74%
2
Overhead Press (Barbell)
4
9 reps
3
Pull-Up (Bodyweight)
4
6 reps
4
Pull Through (Cable)
3
13 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
86%
77%
2
Overhead Press (Barbell)
4
10 reps
3
Pull-Up (Bodyweight)
4
7 reps
4
Pull Through (Cable)
3
14 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
5 reps
77%
72%
2
Squat (Barbell)
4
3 reps
75%
3
Chest Supported Row (Dumbbell)
3
8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
5 reps
81%
74%
2
Squat (Barbell)
4
3 reps
77%
3
Chest Supported Row (Dumbbell)
3
9 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
5 reps
86%
77%
2
Squat (Barbell)
4
3 reps
80%
3
Chest Supported Row (Dumbbell)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
77%
72%
2
Legs Up Bench Press (Barbell)
4
8 reps
RPE 7
3
Leg Press
4
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
81%
74%
2
Legs Up Bench Press (Barbell)
4
9 reps
RPE 7
3
Leg Press
4
11 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
5 reps
87%
77%
2
Legs Up Bench Press (Barbell)
4
10 reps
RPE 7
3
Leg Press
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
5 reps
5 reps
77%
72%
2
Pull-Up (Neutral Grip, Weighted)
1
2
5 reps
5 reps
77%
72%
3
Romanian Deadlift (Barbell)
4
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
3 reps
5 reps
81%
74%
2
Pull-Up (Neutral Grip, Weighted)
1
2
3 reps
5 reps
81%
73%
3
Romanian Deadlift (Barbell)
4
11 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1 reps
5 reps
86%
77%
2
Pull-Up (Neutral Grip, Weighted)
1
2
1 reps
5 reps
86%
77%
3
Romanian Deadlift (Barbell)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
70%
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)1 Set
2 Sets
5 Reps
5 Reps
77%
72%
2
Overhead Press (Barbell)4 Sets
8 Reps
3
Pull-Up (Bodyweight)4 Sets
5 Reps
4
Pull Through (Cable)3 Sets
12 Reps
Day 3
1
Deadlift (Barbell)1 Set
2 Sets
5 Reps
5 Reps
77%
72%
2
Legs Up Bench Press (Barbell)4 Sets
8 Reps
@7
3
Leg Press4 Sets
10 Reps
Day 2
1
Bench Press (Barbell)1 Set
2 Sets
5 Reps
5 Reps
77%
72%
2
Squat (Barbell)4 Sets
3 Reps
75%
3
Chest Supported Row (Dumbbell)3 Sets
8 Reps
Day 4
1
Overhead Press (Barbell)1 Set
2 Sets
5 Reps
5 Reps
77%
72%
2
Pull-Up (Neutral Grip, Weighted)1 Set
2 Sets
5 Reps
5 Reps
77%
72%
3
Romanian Deadlift (Barbell)4 Sets
10 Reps