5/3/1 w/ muscle endurance

by Tucker Robinson

37 athletes joined

Program Description

Top End Strength and Muscle Endurance

Program Overview

Level
Novice, Intermediate, Beginner
Goal
Powerlifting, Muscle & Sculpting
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Jan 13, 2024 02:04
Last Edited
Jan 17, 2025 11:53

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WEEK 1

WEEK 2

WEEK 3

Day 1

1

Overhead Press (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

Bent Over Row (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

4

Dip (Assisted)

1

100 reps

RPE 9

5

Push Up

1

100 reps

RPE 9.5

6

Pull-Up (Band)

1

100 reps

RPE 9.5

7

Abs Crunch (Bodyweight)

1

100 reps

RPE 9.5

Day 1

1

Overhead Press (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

Bent Over Row (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

4

Dip (Assisted)

1

100 reps

RPE 9

5

Push Up

1

100 reps

RPE 9.5

6

Pull-Up (Band)

1

100 reps

RPE 9.5

7

Abs Crunch (Bodyweight)

1

100 reps

RPE 9.5

Day 1

1

Overhead Press (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

Bent Over Row (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

4

Dip (Assisted)

1

100 reps

RPE 9

5

Push Up

1

100 reps

RPE 9

6

Pull-Up (Band)

1

100 reps

RPE 9.5

7

Abs Crunch (Bodyweight)

1

100 reps

RPE 10

Day 2

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

3

Hip Bridge March

1

100 reps

RPE 9

4

Lunge (Barbell)

1

100 reps

RPE 8

5

Step-Up (Weighted)

1

100 reps

RPE 8

6

Ab Wheel

1

100 reps

RPE 10

Day 2

1

Squat (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Deadlift (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

3

Hip Bridge March

1

100 reps

RPE 9

4

Lunge (Barbell)

1

100 reps

RPE 8

5

Step-Up (Weighted)

1

100 reps

RPE 9.5

6

Ab Wheel

1

100 reps

RPE 10

Day 2

1

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Deadlift (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

3

Hip Bridge March

1

100 reps

RPE 9

4

Lunge (Barbell)

1

100 reps

RPE 8

5

Step-Up (Weighted)

1

100 reps

RPE 9.5

6

Ab Wheel

1

100 reps

RPE 10

Day 3

1

Overhead Press (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

Pull-Up (Weighted)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

4

Overhead Press (Barbell)

1

100 reps

RPE 9.5

5

Dip (Assisted)

1

100 reps

RPE 9

6

Bent Over Row (Barbell)

1

100 reps

RPE 9

7

Ab Wheel

1

50 reps

RPE 9

8

Abs Crunch (Weighted)

1

50 reps

RPE 10

Day 3

1

Overhead Press (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

Pull-Up (Weighted)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

4

Overhead Press (Barbell)

1

100 reps

RPE 9

5

Dip (Assisted)

1

100 reps

RPE 9

6

Bent Over Row (Barbell)

1

100 reps

RPE 9.5

7

Ab Wheel

1

50 reps

RPE 9

8

Abs Crunch (Weighted)

1

50 reps

RPE 10

Day 3

1

Overhead Press (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

Pull-Up (Weighted)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

4

Overhead Press (Barbell)

1

100 reps

RPE 9

5

Dip (Assisted)

1

100 reps

RPE 9

6

Bent Over Row (Barbell)

1

100 reps

RPE 9.5

7

Ab Wheel

1

50 reps

RPE 9

8

Abs Crunch (Weighted)

1

50 reps

RPE 10

Day 2

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Deadlift (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

3

Hip Bridge March

1 Set

100 Reps

@9

4

Lunge (Barbell)

1 Set

100 Reps

@8

5

Step-Up (Weighted)

1 Set

100 Reps

@8

6

Ab Wheel

1 Set

100 Reps

@10

Day 1

1

Overhead Press (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

Bent Over Row (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

4

Dip (Assisted)

1 Set

100 Reps

@9

5

Push Up

1 Set

100 Reps

@9.5

6

Pull-Up (Band)

1 Set

100 Reps

@9.5

7

Abs Crunch (Bodyweight)

1 Set

100 Reps

@9.5

Day 3

1

Overhead Press (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

Pull-Up (Weighted)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

4

Overhead Press (Barbell)

1 Set

100 Reps

@9.5

5

Dip (Assisted)

1 Set

100 Reps

@9

6

Bent Over Row (Barbell)

1 Set

100 Reps

@9

7

Ab Wheel

1 Set

50 Reps

@9

8

Abs Crunch (Weighted)

1 Set

50 Reps

@10