Program Description
My take on the original 5/3/1 however it will not be boring, with more volume added!
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalPowerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJun 03, 2024 05:07
- Last EditedAug 09, 2024 12:51
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)
1
5+ reps
85%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 9
5
Lu Raise
4
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
3+ reps
90%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 9
5
Lu Raise
4
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
1+ reps
95%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 9
5
Lu Raise
4
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
40%
50%
2
Bench Press (Barbell)
1
5+ reps
60%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 9
5
Lu Raise
4
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
5+ reps
85%
3
Dumbbell Row
4
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 9
6
Back Extension
3
10-30 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
3+ reps
90%
3
Dumbbell Row
4
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 9
6
Back Extension
3
10-30 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
1+ reps
95%
3
Dumbbell Row
4
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 9
6
Back Extension
3
10-30 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
40%
50%
2
Deadlift (Barbell)
1
5+ reps
60%
3
Dumbbell Row
4
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 9
6
Back Extension
3
10-30 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Overhead Press (Barbell)
1
5+ reps
85%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Pec Deck (Machine)
4
8-12 reps
RPE 9
5
Lu Raise
4
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Overhead Press (Barbell)
1
3+ reps
90%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Pec Deck (Machine)
4
8-12 reps
RPE 9
5
Lu Raise
4
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Overhead Press (Barbell)
1
1+ reps
95%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Pec Deck (Machine)
4
8-12 reps
RPE 9
5
Lu Raise
4
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
40%
50%
2
Overhead Press (Barbell)
1
5+ reps
60%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Pec Deck (Machine)
4
8-12 reps
RPE 9
5
Lu Raise
4
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
5+ reps
85%
3
Dumbbell Row
4
8-12 reps
RPE 9
4
Leg Extension
4
10-15 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 9
6
Back Extension
3
10-30 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
3+ reps
90%
3
Dumbbell Row
4
8-12 reps
RPE 9
4
Leg Extension
4
10-15 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 9
6
Back Extension
3
10-30 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
1+ reps
95%
3
Dumbbell Row
4
8-12 reps
RPE 9
4
Leg Extension
4
10-15 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 9
6
Back Extension
3
10-30 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
40%
50%
2
Squat (Barbell)
1
5+ reps
60%
3
Dumbbell Row
4
8-12 reps
RPE 9
4
Leg Extension
4
10-15 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 9
6
Back Extension
3
10-30 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)1 Set
5+ Reps
85%
3
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
@9
4
Standing Behind Neck Shoulder Press (Barbell)1 Set
3 Sets
8-12 Reps
8-12 Reps
@9
@9
5
Lu Raise4 Sets
8-12 Reps
@9
6
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
@9
7
Hammer Curl3 Sets
8-12 Reps
@9
Day 2
1
Deadlift (Barbell)1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)1 Set
5+ Reps
85%
3
Dumbbell Row4 Sets
8-12 Reps
@9
4
Leg Curl4 Sets
8-12 Reps
@9
5
Lat Pulldown4 Sets
8-12 Reps
@9
6
Back Extension3 Sets
10-30 Reps
@9
7
Rear Delt Fly (Machine)3 Sets
10-15 Reps
@9
8
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@9
9
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
@9
Day 3
1
Overhead Press (Barbell)1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Overhead Press (Barbell)1 Set
5+ Reps
85%
3
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
@9
4
Pec Deck (Machine)4 Sets
8-12 Reps
@9
5
Lu Raise4 Sets
8-12 Reps
@9
6
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
@9
7
Hammer Curl3 Sets
8-12 Reps
@9
Day 4
1
Squat (Barbell)1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)1 Set
5+ Reps
85%
3
Dumbbell Row4 Sets
8-12 Reps
@9
4
Leg Extension4 Sets
10-15 Reps
@9
5
Lat Pulldown4 Sets
8-12 Reps
@9
6
Back Extension3 Sets
10-30 Reps
@9
7
Rear Delt Fly (Machine)3 Sets
10-15 Reps
@9
8
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@9
9
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
@9