5/3/1

by Ryan F.

1 athletes joined

Program Description

It’s 5/3/1 and weighted chin ups cause I like em

Program Overview

Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
May 05, 2024 05:59
Last Edited
Aug 08, 2024 04:13

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

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

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

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

1

Squat (Barbell)

3

5 reps

70%

Day 2

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

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

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

1

Bench Press (Barbell)

3

5 reps

70%

Day 3

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

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

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

1

Deadlift (Barbell)

3

5 reps

70%

Day 4

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

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

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

1

Overhead Press (Barbell)

3

5 reps

70%

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 Press

4 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