Dyon 5/3/1

by Dyon V

1 athletes joined

Program Description

5/3/1 variation. A 3-day split, with alternating Front Squats and Dumbbel Bench, and Hang Power Cleans on Deadlift days.

Program Overview

Level
Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jan 14, 2025 12:34
Last Edited
Jan 21, 2025 06:55

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

78%

85%

2

Bench Press (Dumbbell)

3

8 reps

RPE 8

3

Pull-Up (Bodyweight)

3

10 reps

-

4

Seated Overhead Press (Dumbbell)

3

8 reps

RPE 8

Day 1

1

Squat (Barbell)

1

1

1

3 reps

3 reps

3 reps

75%

83%

90%

2

Bench Press (Dumbbell)

3

5 reps

RPE 8

3

Pull-Up (Weighted)

3

5 reps

RPE 9

4

Seated Overhead Press (Dumbbell)

3

8 reps

RPE 8

Day 1

1

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

80%

88%

95%

2

Bench Press (Dumbbell)

3

3 reps

RPE 8

3

Pull-Up (Bodyweight)

3

10 reps

-

4

Seated Overhead Press (Dumbbell)

3

8 reps

RPE 8

Day 1

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Bench Press (Dumbbell)

3

10 reps

RPE 6

3

Pull-Up (Weighted)

3

5 reps

-

4

Seated Overhead Press (Dumbbell)

3

8 reps

RPE 8

Day 2

1

Hang Power Clean

1

1

1

1

5 reps

3 reps

2 reps

1 reps

RPE 8

RPE 8

RPE 8

RPE 8

2

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

78%

85%

3

Hanging Leg Raise

3

10 reps

-

4

Bicep Curl (Dumbbell)

3

10 reps

RPE 7

Day 2

1

Hang Power Clean

1

1

1

1

5 reps

3 reps

2 reps

1 reps

RPE 8

RPE 8

RPE 8

RPE 8

2

Deadlift (Barbell)

1

1

1

3 reps

3 reps

3 reps

75%

83%

90%

3

Hanging Leg Raise

3

10 reps

-

4

Bicep Curl (Dumbbell)

3

8 reps

RPE 8

Day 2

1

Hang Power Clean

1

1

1

1

5 reps

3 reps

2 reps

1 reps

RPE 8

RPE 8

RPE 8

RPE 8

2

Deadlift (Barbell)

1

1

1

5 reps

3 reps

1 reps

80%

88%

95%

3

Hanging Leg Raise

3

10 reps

-

4

Bicep Curl (EZ Bar)

3

5 reps

RPE 9

Day 2

1

Hang Power Clean

3

5 reps

RPE 8

2

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

3

Hanging Leg Raise

3

10 reps

-

Day 3

1

Front Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

78%

85%

2

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

78%

85%

3

Pull-Up (Bodyweight)

3

10 reps

-

4

Leg Curl

3

10 reps

RPE 8

Day 3

1

Front Squat (Barbell)

1

1

1

3 reps

3 reps

3 reps

75%

83%

90%

2

Bench Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

75%

83%

90%

3

Pull-Up (Weighted)

3

6 reps

-

4

Leg Curl

3

10 reps

RPE 8

Day 3

1

Front Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

80%

88%

95%

2

Bench Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

80%

88%

95%

3

Pull-Up (Bodyweight)

3

10 reps

-

4

Leg Curl

3

10 reps

RPE 8

Day 3

1

Front Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

3

Pull-Up (Weighted)

3

6 reps

-

4

Leg Curl

3

10 reps

RPE 8

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

70%

78%

85%

2

Bench Press (Dumbbell)

3 Sets

8 Reps

@8

3

Pull-Up (Bodyweight)

3 Sets

10 Reps

-

4

Seated Overhead Press (Dumbbell)

3 Sets

8 Reps

@8

Day 2

1

Hang Power Clean

1 Set

1 Set

1 Set

1 Set

5 Reps

3 Reps

2 Reps

1 Reps

@8

@8

@8

@8

2

Deadlift (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

70%

78%

85%

3

Hanging Leg Raise

3 Sets

10 Reps

-

4

Bicep Curl (Dumbbell)

3 Sets

10 Reps

@7

Day 3

1

Front Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

70%

78%

85%

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

70%

78%

85%

3

Pull-Up (Bodyweight)

3 Sets

10 Reps

-

4

Leg Curl

3 Sets

10 Reps

@8