5/3/1 for athletes

by null

7 athletes joined

Program Description

Hybrid powerlifting/athlete training

Program Overview

Level
Intermediate
Goal
Athletics, Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
May 19, 2024 02:46
Last Edited
Jan 29, 2025 02:53

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Box Jump

5

5 reps

-

2

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

3

Power Clean

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

4A

Leg Curl

3

8-10 reps

-

4B

Leg Extension

3

8-10 reps

-

Day 1

1

Box Jump

5

5 reps

-

2

Squat (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

3

Power Clean

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

4A

Leg Curl

3

8-10 reps

-

4B

Leg Extension

3

8-10 reps

-

Day 1

1

Box Jump

5

5 reps

-

2

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

3

Power Clean

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

4A

Leg Curl

3

8-10 reps

-

4B

Leg Extension

3

8-10 reps

-

Day 1

1

Box Jump

5

5 reps

-

2

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

3

Power Clean

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

4A

Leg Curl

3

8-10 reps

RPE 6.5

4B

Leg Extension

3

8-10 reps

RPE 6.5

Day 2

1

Push Up

5

5 reps

-

2

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

3

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

4

Dip (Bodyweight)

3

8-10 reps

RPE 8

5

Lateral Raise (Dumbbell)

3

8-10 reps

RPE 8

Day 2

1

Push Up

5

5 reps

-

2

Bench Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

3

Overhead Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

4

Dip (Bodyweight)

3

8-10 reps

RPE 8

5

Lateral Raise (Dumbbell)

3

8-10 reps

RPE 8

Day 2

1

Push Up

5

5 reps

-

2

Bench Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

3

Overhead Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

4

Dip (Bodyweight)

3

8-10 reps

RPE 8

5

Lateral Raise (Dumbbell)

3

8-10 reps

RPE 8

Day 2

1

Push Up

5

5 reps

-

2

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

3

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

4

Dip (Bodyweight)

3

8-10 reps

RPE 6.5

5

Lateral Raise (Dumbbell)

3

8-10 reps

RPE 6.5

Day 3

1

Pull-Up (Bodyweight)

5

5 reps

-

2

T-Bar Row

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

3

Lat Pulldown

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

4

Hammer Curl

3

8-10 reps

RPE 8

5

Incline Curl (Dumbbell)

3

8-10 reps

RPE 8

6

Face Pull

3

8-10 reps

RPE 8

Day 3

1

Pull-Up (Bodyweight)

5

5 reps

-

2

T-Bar Row

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

3

Lat Pulldown

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

4

Hammer Curl

3

8-10 reps

RPE 8

5

Incline Curl (Dumbbell)

3

8-10 reps

RPE 8

6

Face Pull

3

8-10 reps

RPE 8

Day 3

1

Pull-Up (Bodyweight)

5

5 reps

-

2

T-Bar Row

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

3

Lat Pulldown

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

4

Hammer Curl

3

8-10 reps

RPE 8

5

Incline Curl (Dumbbell)

3

8-10 reps

RPE 8

6

Face Pull

3

8-10 reps

RPE 8

Day 3

1

Pull-Up (Bodyweight)

5

5 reps

-

2

T-Bar Row

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

3

Lat Pulldown

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

4

Hammer Curl

3

8-10 reps

RPE 6.5

5

Incline Curl (Dumbbell)

3

8-10 reps

RPE 6.5

6

Face Pull

3

8-10 reps

RPE 6.5

Day 1

1

Box Jump

5 Sets

5 Reps

-

2

Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

3

Power Clean

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

4A

Leg Curl

3 Sets

8-10 Reps

-

4B

Leg Extension

3 Sets

8-10 Reps

-

Day 2

1

Push Up

5 Sets

5 Reps

-

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

3

Overhead Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

4

Dip (Bodyweight)

3 Sets

8-10 Reps

@8

5

Lateral Raise (Dumbbell)

3 Sets

8-10 Reps

@8

Day 3

1

Pull-Up (Bodyweight)

5 Sets

5 Reps

-

2

T-Bar Row

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

3

Lat Pulldown

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

4

Hammer Curl

3 Sets

8-10 Reps

@8

5

Incline Curl (Dumbbell)

3 Sets

8-10 Reps

@8

6

Face Pull

3 Sets

8-10 Reps

@8