5/3/1 + SBD

by Bailey P.

33 athletes joined

Program Description

Build size and strength

Program Overview

Level
Novice, Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Apr 10, 2024 02:03
Last Edited
Sep 02, 2024 05:18

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FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

3

Tricep Pushdown (Cable)

2

AMRAP

RPE 9.5

4

Lying Leg Curl

3

8-10 reps

RPE 8

Day 1

1

Squat (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Bench Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

3

Tricep Extension (Dumbbell)

3

8-10 reps

RPE 8.5

4

Lying Leg Curl

3

8-10 reps

RPE 8.5

Day 1

1

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Bench Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

3

Tricep Pushdown (Cable)

2

AMRAP

RPE 9.5

4

Lying Leg Curl

3

8-10 reps

RPE 8.5

Day 1

1

Squat (Barbell)

3

5 reps

60%

2

Bench Press (Barbell)

3

5 reps

60%

3

Tricep Extension (Dumbbell)

3

8-10 reps

RPE 8.5

4

Lying Leg Curl

3

8-10 reps

RPE 8.5

Day 2

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

3

Pull-Up (Bodyweight)

2

AMRAP

RPE 9.5

4

Rear Delt Fly (Dumbbell)

2

10-12 reps

RPE 8

5

Lateral Raise (Dumbbell)

1

1

8-12 reps

8-12 reps

RPE 8

RPE 8

Day 2

1

Deadlift (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Overhead Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

3

Chin-Up (Bodyweight)

2

AMRAP

RPE 9.5

4

Rear Delt Fly (Dumbbell)

3

10-12 reps

RPE 8.5

5

Lateral Raise (Dumbbell)

3

8-12 reps

RPE 8.5

Day 2

1

Deadlift (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Overhead Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

3

Pull-Up (Bodyweight)

2

AMRAP

RPE 9.5

4

Lateral Raise (Dumbbell)

3

8-12 reps

RPE 8.5

5

Rear Delt Fly (Dumbbell)

3

10-12 reps

RPE 8.5

Day 2

1

Deadlift (Barbell)

3

5 reps

60%

2

Overhead Press (Barbell)

3

5 reps

60%

3

Chin-Up (Bodyweight)

2

AMRAP

RPE 9.5

4

Rear Delt Fly (Dumbbell)

3

10-12 reps

RPE 8.5

5

Lateral Raise (Dumbbell)

3

8-12 reps

RPE 8.5

Day 3

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

3

Dip (Bodyweight)

2

AMRAP

RPE 9.5

4

Leg Extension

3

8-12 reps

RPE 8.5

Day 3

1

Squat (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Bench Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

3

Dip (Bodyweight)

2

AMRAP

RPE 9.5

4

Leg Extension

3

8-12 reps

RPE 8.5

Day 3

1

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Bench Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

3

Dip (Bodyweight)

2

AMRAP

RPE 9.5

4

Leg Extension

3

8-12 reps

RPE 8.5

Day 3

1

Squat (Barbell)

3

5 reps

60%

2

Bench Press (Barbell)

3

5 reps

60%

3

Dip (Bodyweight)

2

AMRAP

RPE 9.5

4

Leg Extension

3

8-12 reps

RPE 8

Day 4

1

Squat (Paused)

3

10 reps

60%

2

Bench Press (Paused)

3

10 reps

60%

3

Deadlift (Paused)

3

10 reps

60%

Day 4

1

Squat (Paused)

3

10 reps

60%

2

Bench Press (Paused)

3

10 reps

60%

3

Deadlift (Paused)

3

10 reps

60%

Day 4

1

Squat (Paused)

3

10 reps

60%

2

Bench Press (Paused)

3

10 reps

60%

3

Deadlift (Paused)

3

10 reps

60%

Day 4

1

Squat (Paused)

3

10 reps

60%

2

Bench Press (Paused)

3

10 reps

60%

3

Deadlift (Paused)

3

10 reps

60%

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

3

Tricep Pushdown (Cable)

2 Sets

AMRAP

@9.5

4

Lying Leg Curl

3 Sets

8-10 Reps

@8

Day 2

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Overhead Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

3

Pull-Up (Bodyweight)

2 Sets

AMRAP

@9.5

4

Rear Delt Fly (Dumbbell)

2 Sets

10-12 Reps

@8

5

Lateral Raise (Dumbbell)

1 Set

1 Set

8-12 Reps

8-12 Reps

@8

@8

Day 3

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

3

Dip (Bodyweight)

2 Sets

AMRAP

@9.5

4

Leg Extension

3 Sets

8-12 Reps

@8.5

Day 4

1

Squat (Paused)

3 Sets

10 Reps

60%

2

Bench Press (Paused)

3 Sets

10 Reps

60%

3

Deadlift (Paused)

3 Sets

10 Reps

60%