5/3/1 for athletes 4 day split

by null

3 athletes joined

5.0

(1 rating)

Program Description

Hybrid powerlifting/athlete training

Program Overview

Level
Advanced, Intermediate
Goal
Athletics, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
80 minutes
Created
Sep 01, 2024 05:05
Last Edited
Nov 01, 2024 07:23

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Incline Chest Press (Machine)

3

6-8 reps

-

3

Chest Fly (Cable)

3

8-10 reps

-

4

JM Press

3

4-6 reps

-

5

Katana Extension

3

8-10 reps

-

Day 1

1

Bench Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Incline Chest Press (Machine)

3

6-8 reps

-

3

Chest Fly (Cable)

3

8-10 reps

-

4

JM Press

3

4-6 reps

-

5

Katana Extension

3

8-10 reps

-

Day 1

1

Bench Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

80%

90%

100%

2

Incline Chest Press (Machine)

3

6-8 reps

-

3

Chest Fly (Cable)

3

8-10 reps

-

4

JM Press

3

4-6 reps

-

5

Katana Extension

3

8-10 reps

-

Day 2

1

T-Bar Row

3

6-8 reps

-

2

Lat Pulldown

3

6-8 reps

-

3

Seated Row (Cable)

3

8-10 reps

-

4

Hammer Curl

3

8-10 reps

-

5

Reverse Bicep Curl (EZ Bar)

3

8-10 reps

-

Day 2

1

T-Bar Row

3

6-8 reps

-

2

Lat Pulldown

3

6-8 reps

-

3

Seated Row (Cable)

3

8-10 reps

-

4

Hammer Curl

3

8-10 reps

-

5

Reverse Bicep Curl (EZ Bar)

3

8-10 reps

-

Day 2

1

T-Bar Row

3

6-8 reps

-

2

Lat Pulldown

3

6-8 reps

-

3

Seated Row (Cable)

3

8-10 reps

-

4

Hammer Curl

3

8-10 reps

-

5

Reverse Bicep Curl (EZ Bar)

3

8-10 reps

-

Day 3

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Power Clean

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

3

Romanian Deadlift (Barbell)

3

8-10 reps

-

4A

Leg Curl

3

8-10 reps

-

4B

Leg Extension

3

8-10 reps

-

Day 3

1

Squat (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Power Clean

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

3

Romanian Deadlift (Barbell)

3

8-10 reps

-

4A

Leg Curl

3

8-10 reps

-

4B

Leg Extension

3

8-10 reps

-

Day 3

1

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

80%

90%

100%

2

Power Clean

1

1

1

5 reps

5 reps

5 reps

80%

90%

100%

3

Romanian Deadlift (Barbell)

3

8-10 reps

-

4A

Leg Curl

3

8-10 reps

-

4B

Leg Extension

3

8-10 reps

-

Day 4

1

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Lateral Raise (Dumbbell)

3

8-10 reps

-

3

Reverse Pec Deck

3

8-10 reps

-

4

Shoulder Press (Machine)

3

6-8 reps

-

5

Cable Crunch

3

6-8 reps

-

Day 4

1

Overhead Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Lateral Raise (Dumbbell)

3

8-10 reps

-

3

Reverse Pec Deck

3

8-10 reps

-

4

Shoulder Press (Machine)

3

6-8 reps

-

5

Cable Crunch

3

6-8 reps

-

Day 4

1

Overhead Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

80%

90%

100%

2

Lateral Raise (Dumbbell)

3

8-10 reps

-

3

Reverse Pec Deck

3

8-10 reps

-

4

Shoulder Press (Machine)

3

6-8 reps

-

5

Cable Crunch

3

6-8 reps

-

Day 3

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Power Clean

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

3

Romanian Deadlift (Barbell)

3 Sets

8-10 Reps

-

4A

Leg Curl

3 Sets

8-10 Reps

-

4B

Leg Extension

3 Sets

8-10 Reps

-

Day 1

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Incline Chest Press (Machine)

3 Sets

6-8 Reps

-

3

Chest Fly (Cable)

3 Sets

8-10 Reps

-

4

JM Press

3 Sets

4-6 Reps

-

5

Katana Extension

3 Sets

8-10 Reps

-

Day 2

1

T-Bar Row

3 Sets

6-8 Reps

-

2

Lat Pulldown

3 Sets

6-8 Reps

-

3

Seated Row (Cable)

3 Sets

8-10 Reps

-

4

Hammer Curl

3 Sets

8-10 Reps

-

5

Reverse Bicep Curl (EZ Bar)

3 Sets

8-10 Reps

-

Day 4

1

Overhead Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Lateral Raise (Dumbbell)

3 Sets

8-10 Reps

-

3

Reverse Pec Deck

3 Sets

8-10 Reps

-

4

Shoulder Press (Machine)

3 Sets

6-8 Reps

-

5

Cable Crunch

3 Sets

6-8 Reps

-