5/3/1 Powerbuilding Forever

Program Description

This take on 5/3/1 uses First Set Last to increase training volume, and movement variations on alternate days to increase frequency. The Overhead Press uses the 5/3/1 set and rep scheme but with a Bench Press variation instead of FSL. The movement variations are intended to be switched out after every cycle. For example, a 12 week block consisting of three 4 week cycles may use: Front Squat, Tempo Squat, and Pause Squat as the variations. The first time you start the program, calculate your max lifts as 90% of your 1RM, this is your Training Max (TM) . Every subsequent cycle, add 2.5kg to upper body maxes, and 5kg to lower body maxes. A deload is required at least every 2 cycles, and is provided as Week 4 of the program. If you reach a point where you are unable to complete more than 1 rep on a movement in Week 3's top working set (1+ at 95% of your TM), that means this weight is your new, true, 1 Rep Max and you should reset your max by taking 90% of this new 1RM for the next cycle. If you never intend to reach a true max, you can do this when your 1+ set reaches 2 reps, or even 3 reps. This approach to starting light, progressing slowly, and resetting your Training Max is what allows 5/3/1 to be used forever. This program tries to stick to that ethos by encouraging you to select different movement variations each cycle to address your weak points. If you don't know your weak points, continue to rotate through variations for all-round development and to manage fatigue. As a rough estimate, you can take 80% of your main movement's 1RM, or 90% of your TM, for most variations. For things like Incline Bench Press, this will need to be more conservative. For plate-loaded machines like Leg Press you might need to work up to a suitable weight based on feel in the first week, then refer back to that the next time you use the exercise. Here's a list of suggested variations based on potential weak points: **Squat** > Good morning squat, the hips shoot back but you're often able to muscle the weight up means weak quads - Front Squats, Leg Press, Hack Squat > If the hips shoot back and you fail quickly, it's likely a weak back (especially if your Squat to Deadlift ratio is < 85%). Good mornings, RDLs > Weak out of the hole (without technical breakdown) - Paused Squats, Pin Squats, Tempo Squats (especially if you bounce) > Rounding upper back / chest collapsing - Safety Bar Squat, Front Squat **Bench Press** > Weakness off the chest - Paused, Tempo, Pins, No arch & feet up > Weakness at lockout - Close Grip > Weak shoulders - Incline Press and variations (Pause, Close Grip, Tempo) **Deadlift** > Weakness off the floor - Defecit, Pause-off-the-floor, Snatch Grip > Weakness below the knee - Most commonly a lack of explosiveness off the floor > Weakness above the knee or hitching - RDL, Stiff Leg, Good Mornings, Pause-below-the-knee

Program Overview