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5/3/1 Namekian Strength

by Jose A.
1 athletes joined

Program Description

5/3/1 with hypertrophy work (upper body focus) and an arm day. On the 4th week it's a deload week from heavy weight and running 3x10 on the big lifts at 65% of 1TRM. After week 4, proceed to add 5lbs to upper body lifts and 5-10lbs to lower body lifts and start another wave.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 03, 2024 04:06
  • Last Edited
    Oct 30, 2024 02:42
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Chest Fly (Dumbbell)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Yates Row
4
12 reps
-
5
Helms Row
4
12 reps
-
6
Bicep Curl (Barbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Chest Fly (Dumbbell)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Yates Row
4
12 reps
-
5
Helms Row
4
10 reps
-
6
Bicep Curl (Barbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Chest Fly (Dumbbell)
4
12 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Yates Row
4
12 reps
-
5
Helms Row
4
12 reps
-
6
Bicep Curl (Barbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
65%
2
Chest Fly (Dumbbell)
4
15 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Yates Row
4
12 reps
-
5
Helms Row
4
12 reps
-
6
Bicep Curl (Barbell)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Seated Military Press (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Seated Military Press (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Seated Military Press (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
65%
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Pull-Up (Weighted)
3
5 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Seated Military Press (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Behind-the-Neck Push Press
3
10 reps
-
3
Bench Press (Wide Grip)
4
12 reps
-
4
Incline Bench Press (Barbell)
4
12 reps
-
5
Pullover (Dumbbell)
4
10 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Behind-the-Neck Push Press
3
10 reps
-
3
Bench Press (Wide Grip)
4
12 reps
-
4
Incline Bench Press (Barbell)
4
10 reps
-
5
Pullover (Dumbbell)
4
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Behind-the-Neck Push Press
3
10 reps
-
3
Bench Press (Wide Grip)
4
12 reps
-
4
Incline Bench Press (Barbell)
4
10 reps
-
5
Pullover (Dumbbell)
4
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10 reps
65%
2
Behind-the-Neck Push Press
3
10 reps
-
3
Bench Press (Wide Grip)
4
12 reps
-
4
Incline Bench Press (Barbell)
4
12 reps
-
5
Pullover (Dumbbell)
4
15 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
4
10 reps
60%
3
Barbell Row
3
10 reps
-
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Hammer Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
4
10 reps
60%
3
Barbell Row
3
12 reps
-
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Hammer Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
4
10 reps
60%
3
Barbell Row
3
10 reps
-
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Hammer Curl
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
65%
2
Squat (Barbell)
4
10 reps
60%
3
Barbell Row
3
10 reps
-
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Hammer Curl
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
10 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
3
Katana Extension
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Neck Flexion
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
12 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
3
Katana Extension
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Neck Flexion
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
12 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
3
Katana Extension
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Neck Flexion
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
3
12 reps
-
2
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
3
Katana Extension
3
12 reps
-
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Neck Flexion
3
15 reps
-
Week 1
1 / 4 Weeks
Day 5
1
JM Press
3 Sets
10 Reps
-
2
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
3
Katana Extension
3 Sets
12 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
6
Neck Flexion
3 Sets
15 Reps
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
4 Sets
10 Reps
60%
3
Barbell Row
3 Sets
10 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
5
Hammer Curl
4 Sets
12 Reps
-
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Behind-the-Neck Push Press
3 Sets
10 Reps
-
3
Bench Press (Wide Grip)
4 Sets
12 Reps
-
4
Incline Bench Press (Barbell)
4 Sets
12 Reps
-
5
Pullover (Dumbbell)
4 Sets
10 Reps
-
6
Hanging Leg Raise
3 Sets
15 Reps
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Pull-Up (Weighted)
3 Sets
5 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Seated Military Press (Barbell)
3 Sets
10 Reps
-
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Chest Fly (Dumbbell)
4 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Yates Row
4 Sets
12 Reps
-
5
Helms Row
4 Sets
12 Reps
-
6
Bicep Curl (Barbell)
4 Sets
12 Reps
-