4.0
(1 rating)
Program Description
5/3/1 modded to add strength between bodybuilding cycles, while maintaining size through volume. Similarly, can be used to bust plateaus.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJan 27, 2024 08:24
- Last EditedMay 14, 2024 04:52
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Hack Squat
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
3
Standing Calf Raise
3
15 reps
RPE 6.5-8
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 7
5
Internal/eternal Rotation
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Hack Squat
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
3
Standing Calf Raise
3
15 reps
RPE 6.5-8
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 7
5
Internal/eternal Rotation
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Hack Squat
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Standing Calf Raise
3
15 reps
RPE 6.5-8
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 7
5
Internal/eternal Rotation
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Hack Squat
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Standing Calf Raise
3
15 reps
RPE 6.5-8
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 7
5
Internal/eternal Rotation
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Hack Squat
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
3
Standing Calf Raise
3
15 reps
RPE 6.5-8
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 7
5
Internal/eternal Rotation
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Hack Squat
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
3
Standing Calf Raise
3
15 reps
RPE 6.5-8
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 7
5
Internal/eternal Rotation
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Hack Squat
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Standing Calf Raise
3
15 reps
RPE 6.5-8
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 7
5
Internal/eternal Rotation
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Hack Squat
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Standing Calf Raise
3
15 reps
RPE 6.5-8
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 7
5
Internal/eternal Rotation
3
12 reps
RPE 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)
1
1
1
10 reps
10 reps
10 reps
60%
70%
80%
3
Monastery Tricep Extension
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
12 reps
RPE 7
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)
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
3
Monastery Tricep Extension
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
12 reps
RPE 7
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)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Monastery Tricep Extension
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
12 reps
RPE 7
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)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Monastery Tricep Extension
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
12 reps
RPE 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)
1
1
1
10 reps
10 reps
10 reps
60%
70%
80%
3
Monastery Tricep Extension
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
12 reps
RPE 7
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)
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
3
Monastery Tricep Extension
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
12 reps
RPE 7
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)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Monastery Tricep Extension
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
12 reps
RPE 7
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)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Monastery Tricep Extension
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Good Morning
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
3
Pullover (EZ Bar)
3
12 reps
RPE 7
4
Batwing Row
3
12 reps
RPE 7
5
Hyperextension
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Good Morning
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
3
Pullover (EZ Bar)
3
12 reps
RPE 7
4
Batwing Row
3
12 reps
RPE 7
5
Hyperextension
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Good Morning
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Pullover (EZ Bar)
3
12 reps
RPE 7
4
Batwing Row
3
12 reps
RPE 7
5
Hyperextension
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Good Morning
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Pullover (EZ Bar)
3
12 reps
RPE 7
4
Batwing Row
3
12 reps
RPE 7
5
Hyperextension
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Good Morning
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
3
Pullover (EZ Bar)
3
12 reps
RPE 7
4
Batwing Row
3
12 reps
RPE 7
5
Hyperextension
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Good Morning
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
3
Pullover (EZ Bar)
3
12 reps
RPE 7
4
Batwing Row
3
12 reps
RPE 7
5
Hyperextension
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Good Morning
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Pullover (EZ Bar)
3
12 reps
RPE 7
4
Batwing Row
3
12 reps
RPE 7
5
Hyperextension
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Good Morning
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Pullover (EZ Bar)
3
12 reps
RPE 7
4
Batwing Row
3
12 reps
RPE 7
5
Hyperextension
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Face Pull
3
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
9
Bayesian Curl
3
12 reps
RPE 7
10
Decline Crunch
3
12 reps
RPE 7
11
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Face Pull
3
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
9
Bayesian Curl
3
12 reps
RPE 7
10
Decline Crunch
3
12 reps
RPE 7
11
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Face Pull
3
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
9
Bayesian Curl
3
12 reps
RPE 7
10
Decline Crunch
3
12 reps
RPE 7
11
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Face Pull
3
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
9
Bayesian Curl
3
12 reps
RPE 7
10
Decline Crunch
3
12 reps
RPE 7
11
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Face Pull
3
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
9
Bayesian Curl
3
12 reps
RPE 7
10
Decline Crunch
3
12 reps
RPE 7
11
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Face Pull
3
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
9
Bayesian Curl
3
12 reps
RPE 7
10
Decline Crunch
3
12 reps
RPE 7
11
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Face Pull
3
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
9
Bayesian Curl
3
12 reps
RPE 7
10
Decline Crunch
3
12 reps
RPE 7
11
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Face Pull
3
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
9
Bayesian Curl
3
12 reps
RPE 7
10
Decline Crunch
3
12 reps
RPE 7
11
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Hack Squat1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
3
Standing Calf Raise3 Sets
15 Reps
@6.5-8
4
Bulgarian Split Squat (Barbell)3 Sets
12 Reps
@7
5
Internal/eternal Rotation3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Dip (Weighted)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
60%
70%
80%
3
Monastery Tricep Extension3 Sets
12 Reps
@7
4
Shoulder Press (Machine)3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Good Morning1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
3
Pullover (EZ Bar)3 Sets
12 Reps
@7
4
Batwing Row3 Sets
12 Reps
@7
5
Hyperextension2 Sets
12 Reps
@7
Day 4
1
Overhead Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Lateral Raise (Dumbbell)3 Sets
12 Reps
@7
3
Face Pull3 Sets
12 Reps
@7
4
Bicep Curl (Dumbbell)3 Sets
12 Reps
@7
6
Tricep Kickback3 Sets
12 Reps
@7
8
Tricep Rope Push Down (Cable)3 Sets
12 Reps
@7
9
Bayesian Curl3 Sets
12 Reps
@7
10
Decline Crunch3 Sets
12 Reps
@7
11
Leg Raise (Captain's Chair)3 Sets
12 Reps
@7
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Devvon D.Age 39, Man
6 months ago
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good variation of an old program. Brought my strength up after a couple cycles, and didn’t lose size, but didn’t gain much either. Nice go-between before starting volume work again.