5/3/1 Powerbuilding: Strength & Size Hybrid

Unlock your potential with the 5/3/1 Powerbuilding: Strength & Size Hybrid program, a focused 4-week journey designed for serious lifters. Train four days a week, blending heavy compound lifts with accessory movements to maximize strength and hypertrophy. Each session targets key muscle groups, ensuring balanced development while pushing your limits. Whether you're aiming to pack on muscle or increase your lifting capacity, this program will guide you every step of the way. Get ready to transform your physique and elevate your performance!

This is a hybrid program designed for lifters who want the best of both worlds: the raw strength of a powerlifter and the muscularity of a bodybuilder. It combines Jim Wendler’s proven 5/3/1 strength system with hypertrophy-focused bodybuilding accessories inspired by Jeff Nippard.

This program runs on a 4-day upper/lower split, with the main lift of the day following 5/3/1 progression, then transitioning into accessory work designed to build size, improve weak points, and support long-term strength gains.

The result: steady progression on the big 3 lifts while also filling out your frame with some good ol’ hypertrophy.



-Each week follows a 5/3/1 progression scheme for the main lifts:
	•	Week 1: 3×5 (moderate)
	•	Week 2: 3×3 (heavier)
	•	Week 3: 5/3/1 (true heavy week)
	•	Week 4: Deload (non-negotiable)

-Progression Model

	•	Start with a Training Max (TM) of ~85–90% of your true max for each lift.
	
After completing each 4-week cycle:
	
•	Add +5 lbs to your upper body Training Maxes (Bench)
	•	Add +10 lbs to your lower body Training Maxes (Squat & Deadlift)


-Important Caveat ⚠️

This program pushes both strength and hypertrophy, which means the total workload is high. To run it successfully, you must:
	•	Take recovery seriously (sleep, food, hydration).
	•	Never skip the deload week — this is where your body adapts and grows.
	•	Auto-regulate accessory volume — if strength is dipping or fatigue is too high, cut back on “extra” sets or high RPE

Remember: this is a long-term program, not a short-term sprint. Running it responsibly will forge both strength and size over months of cycles.

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