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5/3/1 Powerbuilding - Simplest Strength Format

by Steve R.
136 athletes joined

Program Description

This is my take on the 5/3/1 Simplest Strength Template from the 5/3/1 book. Really wanted to try out 5/3/1 to get back to basics and work at a lower rep range, focus on some singles and also building up my OHP. When putting in ORM for the first time be sure you are doing 90% of your actual ORM to be a training max. You can then rerun the program by adding 10lbs for lower exercises and 5lbs for upper exercises after each cycle.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 01, 2024 12:50
  • Last Edited
    Feb 20, 2025 05:26
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
75%
80%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Face Pull
3
10-12 reps
RPE 8
6
Skull Crusher
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Face Pull
3
10-12 reps
RPE 8
6
Skull Crusher
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Incline Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 8
5
Face Pull
3
10-12 reps
RPE 8
6
Skull Crusher
3
10-12 reps
RPE 8
7
Hammer Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 6
4
Face Pull
3
10-12 reps
RPE 6
5
Skull Crusher
3
10-12 reps
RPE 6
6
Hammer Curl
3
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
75%
80%
2
Squat (Barbell)
1
AMRAP
85%
3
Stiff Leg Deadlift
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
4
Leg Extension
3
10-12 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Back Extension
3
10-12 reps
RPE 8
7
Sit Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Stiff Leg Deadlift
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
4
Leg Extension
3
10-12 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Back Extension
3
10-12 reps
RPE 8
7
Sit Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Stiff Leg Deadlift
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Leg Extension
3
10-12 reps
RPE 8
5
Lying Leg Curl
3
10-12 reps
RPE 8
6
Back Extension
3
10-12 reps
RPE 8
7
Sit Up
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Stiff Leg Deadlift
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Leg Extension
3
10-12 reps
RPE 6
4
Lying Leg Curl
3
10-12 reps
RPE 6
5
Back Extension
3
10-12 reps
RPE 6
6
Sit Up
3
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
75%
80%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Bench Press (Close Grip)
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
4
Upright Row (Barbell)
3
10-12 reps
RPE 8
5
Kroc Row
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Overhead Press (Barbell)
1
AMRAP
90%
3
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
4
Upright Row (Barbell)
3
10-12 reps
RPE 8
5
Kroc Row
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Overhead Press (Barbell)
1
AMRAP
95%
3
Bench Press (Close Grip)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Upright Row (Barbell)
3
10-12 reps
RPE 8
5
Kroc Row
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Close Grip)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Upright Row (Barbell)
3
10-12 reps
RPE 6
4
Kroc Row
3
10-12 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 6
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
75%
80%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Front Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
4A
Front Raise
3
10-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
5
Standing Calf Raise
3
10-15 reps
RPE 8
6
Glute Bridge (Dumbbell)
3
10-12 reps
RPE 8
7
Side Bend (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Front Squat (Barbell)
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
4A
Front Raise
3
10-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
5
Standing Calf Raise
3
10-15 reps
RPE 8
6
Glute Bridge (Dumbbell)
3
10-12 reps
RPE 8
7
Side Bend (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4A
Front Raise
3
10-12 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
5
Standing Calf Raise
3
10-15 reps
RPE 8
6
Glute Bridge (Dumbbell)
3
10-12 reps
RPE 8
7
Side Bend (Dumbbell)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3A
Front Raise
3
10-12 reps
RPE 6
3B
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6
4
Standing Calf Raise
3
10-15 reps
RPE 6
5
Glute Bridge (Dumbbell)
3
10-12 reps
RPE 6
6
Side Bend (Dumbbell)
3
15-20 reps
RPE 8
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
75%
80%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Stiff Leg Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
4
Leg Extension
3 Sets
10-12 Reps
@8
5
Lying Leg Curl
3 Sets
10-12 Reps
@8
6
Back Extension
3 Sets
10-12 Reps
@8
7
Sit Up
3 Sets
10-12 Reps
@8
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
75%
80%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
4
Lat Pulldown (Single Arm)
3 Sets
10-12 Reps
@8
5
Face Pull
3 Sets
10-12 Reps
@8
6
Skull Crusher
3 Sets
10-12 Reps
@8
7
Hammer Curl
3 Sets
10-12 Reps
@8
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
75%
80%
2
Overhead Press (Barbell)
1 Set
AMRAP
85%
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
4
Upright Row (Barbell)
3 Sets
10-12 Reps
@8
5
Kroc Row
3 Sets
10-12 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@8
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
75%
80%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
4A
Front Raise
3 Sets
10-12 Reps
@8
4B
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
5
Standing Calf Raise
3 Sets
10-15 Reps
@8
6
Glute Bridge (Dumbbell)
3 Sets
10-12 Reps
@8
7
Side Bend (Dumbbell)
3 Sets
15-20 Reps
@8