Powerlifting 5/3/1

by Lars W.

70 athletes joined

Program Description

Becoming stronger and gaining muscle mass

Program Overview

Level
Intermediate
Goal
Powerlifting, Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Feb 16, 2024 03:49
Last Edited
Jan 16, 2025 03:34

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Deadlift (Barbell)

1

1

1

1

1

5 reps

3 reps

1 reps

3 reps

5 reps

75%

85%

95%

90%

85%

2

Squat (Paused)

1

2

10 reps

8 reps

60%

65%

Day 1

1

Deadlift (Barbell)

1

1

1

1

1

5 reps

3 reps

1 reps

3 reps

5 reps

75%

85%

95%

90%

85%

2

Squat (Paused)

1

2

10 reps

8 reps

60%

65%

Day 1

1

Deadlift (Barbell)

1

1

1

1

1

5 reps

3 reps

1 reps

3 reps

5 reps

75%

85%

95%

90%

85%

2

Squat (Paused)

1

2

10 reps

8 reps

60%

65%

Day 1

1

Deadlift (Barbell)

1

1

1

1

1

5 reps

3 reps

1 reps

3 reps

5 reps

75%

85%

95%

90%

85%

2

Squat (Paused)

1

2

10 reps

8 reps

60%

65%

Day 2

1

Bench Press (Paused)

1

1

1

1

8 reps

8 reps

6 reps

10 reps

65%

70%

75%

65%

2

Overhead Press (Barbell)

1

1

1

1

10 reps

8 reps

6 reps

8 reps

60%

70%

80%

75%

Day 2

1

Bench Press (Paused)

1

1

1

1

8 reps

8 reps

6 reps

10 reps

65%

70%

75%

65%

2

Overhead Press (Barbell)

1

1

1

1

10 reps

8 reps

6 reps

8 reps

60%

70%

80%

75%

Day 2

1

Bench Press (Paused)

1

1

1

1

8 reps

8 reps

6 reps

10 reps

65%

70%

75%

65%

2

Overhead Press (Barbell)

1

1

1

1

10 reps

8 reps

6 reps

8 reps

60%

70%

80%

75%

Day 2

1

Bench Press (Paused)

1

1

1

1

8 reps

8 reps

6 reps

10 reps

65%

70%

75%

65%

2

Overhead Press (Barbell)

1

1

1

1

10 reps

8 reps

6 reps

8 reps

60%

70%

80%

75%

Day 3

1

Squat (Barbell)

1

1

1

1

1

5 reps

3 reps

1 reps

3 reps

5 reps

75%

85%

95%

90%

85%

Day 3

1

Squat (Barbell)

1

1

1

1

1

5 reps

3 reps

1 reps

3 reps

5 reps

75%

85%

95%

90%

85%

Day 3

1

Squat (Barbell)

1

1

1

1

1

5 reps

3 reps

1 reps

3 reps

5 reps

75%

85%

95%

90%

85%

Day 3

1

Squat (Barbell)

1

1

1

1

1

5 reps

3 reps

1 reps

3 reps

5 reps

75%

85%

95%

90%

85%

Day 4

1

Bench Press (Barbell)

1

1

1

1

1

5 reps

3 reps

1 reps

3 reps

5 reps

75%

85%

95%

90%

85%

2

Deadlift (Paused)

1

1

1

10 reps

8 reps

8 reps

60%

65%

70%

Day 4

1

Bench Press (Barbell)

1

1

1

1

1

5 reps

3 reps

1 reps

3 reps

5 reps

75%

85%

95%

90%

85%

2

Deadlift (Paused)

1

1

1

10 reps

8 reps

8 reps

60%

65%

70%

Day 4

1

Bench Press (Barbell)

1

1

1

1

1

5 reps

3 reps

1 reps

3 reps

5 reps

75%

85%

95%

90%

85%

2

Deadlift (Paused)

1

1

1

10 reps

8 reps

8 reps

60%

65%

70%

Day 4

1

Bench Press (Barbell)

1

1

1

1

1

5 reps

3 reps

1 reps

3 reps

5 reps

75%

85%

95%

90%

85%

2

Deadlift (Paused)

1

1

1

10 reps

8 reps

8 reps

60%

65%

70%

Day 1

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

75%

85%

95%

90%

85%

2

Squat (Paused)

1 Set

2 Sets

10 Reps

8 Reps

60%

65%

Day 3

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

75%

85%

95%

90%

85%

Day 2

1

Bench Press (Paused)

1 Set

1 Set

1 Set

1 Set

8 Reps

8 Reps

6 Reps

10 Reps

65%

70%

75%

65%

2

Overhead Press (Barbell)

1 Set

1 Set

1 Set

1 Set

10 Reps

8 Reps

6 Reps

8 Reps

60%

70%

80%

75%

Day 4

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

3 Reps

1 Reps

3 Reps

5 Reps

75%

85%

95%

90%

85%

2

Deadlift (Paused)

1 Set

1 Set

1 Set

10 Reps

8 Reps

8 Reps

60%

65%

70%