I love my ex

by Inã

Program Description

5/3/1 to make your ex come back

Program Overview

Level
Beginner, Novice
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
90 minutes
Created
Sep 17, 2024 09:47
Last Edited
Sep 17, 2024 10:04

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WEEK 1

WEEK 2

WEEK 3

Day 1

1

Squat (Barbell)

3

1

1

5 reps

5 reps

5 reps

65%

75%

80%

2

Barbell Row

3

1

1

5 reps

5 reps

5 reps

65%

75%

80%

Day 1

1

Squat (Barbell)

3

1

1

5 reps

5 reps

3 reps

70%

80%

85%

2

Barbell Row

3

1

1

5 reps

5 reps

3 reps

75%

80%

85%

Day 1

1

Squat (Barbell)

3

1

1

5 reps

3 reps

1 reps

75%

85%

90%

2

Barbell Row

3

1

1

5 reps

3 reps

1 reps

80%

85%

90%

Day 2

1

Bench Press (Barbell)

3

1

1

5 reps

5 reps

5 reps

65%

75%

80%

2

Overhead Press (Barbell)

3

1

1

5 reps

5 reps

5 reps

65%

75%

80%

Day 2

1

Bench Press (Barbell)

3

1

1

5 reps

5 reps

3 reps

70%

80%

85%

2

Overhead Press (Barbell)

3

1

1

5 reps

5 reps

3 reps

70%

80%

85%

Day 2

1

Bench Press (Barbell)

3

1

1

5 reps

3 reps

1 reps

75%

85%

90%

2

Overhead Press (Barbell)

3

1

1

5 reps

5 reps

3 reps

75%

85%

90%

Day 3

1

Deadlift (Barbell)

3

1

1

5 reps

5 reps

5 reps

65%

75%

80%

2

Hamstring Curl

3

10 reps

RPE 8

Day 3

1

Deadlift (Barbell)

3

1

1

5 reps

5 reps

3 reps

70%

80%

85%

2

Hamstring Curl

3

10 reps

RPE 8

Day 3

1

Deadlift (Barbell)

3

1

1

5 reps

3 reps

1 reps

70%

85%

90%

2

Hamstring Curl

3

10 reps

RPE 8

Day 1

1

Squat (Barbell)

3 Sets

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

80%

2

Barbell Row

3 Sets

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

80%

Day 2

1

Bench Press (Barbell)

3 Sets

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

80%

2

Overhead Press (Barbell)

3 Sets

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

80%

Day 3

1

Deadlift (Barbell)

3 Sets

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

80%

2

Hamstring Curl

3 Sets

10 Reps

@8