5/3/1 Hypertrophy

by Derek Polley

5.0

(1 rating)

Program Description

To build muscle and gain strength in squat, deadlift, incline bench and weighted pull-up.

Program Overview

Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
80 minutes
Created
Jan 02, 2025 02:49
Last Edited
Jan 06, 2025 03:16

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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

65%

75%

85%

2

Romanian Deadlift (Barbell)

3

-

3

Leg Extension

3

-

Day 1

1

Squat (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Romanian Deadlift (Barbell)

3

-

3

Leg Extension

3

-

Day 1

1

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Romanian Deadlift (Barbell)

3

-

3

Leg Extension

3

-

Day 1

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Romanian Deadlift (Barbell)

3

-

3

Leg Extension

3

-

Day 2

1

Pull-Up (Weighted)

1

1

1

5 reps

3 reps

1 reps

RPE 7

RPE 8

RPE 10

2

Lat Pulldown (Close Grip)

3

-

3

Bent Over Row (Barbell)

3

-

4

Seated Row (Cable)

3

-

5

Rear Delt Fly (Cable)

3

-

6

Bicep Curl (Barbell)

3

-

7

Hammer Curl (Cable)

3

-

Day 2

1

Pull-Up (Weighted)

1

1

1

5 reps

3 reps

1 reps

RPE 7

RPE 8

RPE 10

2

Lat Pulldown (Close Grip)

3

-

3

Bent Over Row (Barbell)

3

-

4

Seated Row (Cable)

3

-

5

Rear Delt Fly (Cable)

3

-

6

Bicep Curl (Barbell)

3

-

7

Hammer Curl (Cable)

3

-

Day 2

1

Pull-Up (Weighted)

1

1

1

5 reps

3 reps

1 reps

RPE 7

RPE 8

RPE 10

2

Lat Pulldown (Close Grip)

3

-

3

Bent Over Row (Barbell)

3

-

4

Seated Row (Cable)

3

-

5

Rear Delt Fly (Cable)

3

-

6

Bicep Curl (Barbell)

3

-

7

Hammer Curl (Cable)

3

-

Day 2

1

Pull-Up (Weighted)

1

1

1

5 reps

3 reps

1 reps

RPE 6

RPE 6

RPE 6

2

Lat Pulldown (Close Grip)

3

-

3

Bent Over Row (Barbell)

3

-

4

Seated Row (Cable)

3

-

5

Rear Delt Fly (Cable)

3

-

6

Bicep Curl (Barbell)

3

-

7

Hammer Curl (Cable)

3

-

Day 3

1

Incline Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Deficit Push Up

3

-

3

Chest Fly (Cable)

3

-

4

Lateral Raise (Cable)

3

-

5

Overhead Tricep Extension (Cable)

3

-

6

Tricep Pushdown (Cable)

3

-

Day 3

1

Incline Bench Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Deficit Push Up

3

-

3

Chest Fly (Cable)

3

-

4

Lateral Raise (Cable)

3

-

5

Overhead Tricep Extension (Cable)

3

-

6

Tricep Pushdown (Cable)

3

-

Day 3

1

Incline Bench Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Deficit Push Up

3

-

3

Chest Fly (Cable)

3

-

4

Lateral Raise (Cable)

3

-

5

Overhead Tricep Extension (Cable)

3

-

6

Tricep Pushdown (Cable)

3

-

Day 3

1

Incline Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Deficit Push Up

3

-

3

Chest Fly (Cable)

3

-

4

Lateral Raise (Cable)

3

-

5

Overhead Tricep Extension (Cable)

3

-

6

Tricep Pushdown (Cable)

3

-

Day 4

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Bulgarian Split Squat (Dumbbell)

3

-

3

Lying Leg Curl

3

-

Day 4

1

Deadlift (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Bulgarian Split Squat (Dumbbell)

3

-

3

Lying Leg Curl

3

-

Day 4

1

Deadlift (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Bulgarian Split Squat (Dumbbell)

3

-

3

Lying Leg Curl

3

-

Day 4

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Bulgarian Split Squat (Dumbbell)

3

-

3

Lying Leg Curl

3

-

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Romanian Deadlift (Barbell)

3 Sets

-

3

Leg Extension

3 Sets

-

Day 3

1

Incline Bench Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Deficit Push Up

3 Sets

-

3

Chest Fly (Cable)

3 Sets

-

4

Lateral Raise (Cable)

3 Sets

-

5

Overhead Tricep Extension (Cable)

3 Sets

-

6

Tricep Pushdown (Cable)

3 Sets

-

Day 4

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Bulgarian Split Squat (Dumbbell)

3 Sets

-

3

Lying Leg Curl

3 Sets

-

Day 2

1

Pull-Up (Weighted)

1 Set

1 Set

1 Set

5 Reps

3 Reps

1 Reps

@7

@8

@10

2

Lat Pulldown (Close Grip)

3 Sets

-

3

Bent Over Row (Barbell)

3 Sets

-

4

Seated Row (Cable)

3 Sets

-

5

Rear Delt Fly (Cable)

3 Sets

-

6

Bicep Curl (Barbell)

3 Sets

-

7

Hammer Curl (Cable)

3 Sets

-