5/3/1 Linear Progression

by Ous Sama

Program Description

Growth Break The 1rm

Program Overview

Level
Novice, Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Feb 17, 2025 09:11
Last Edited
May 25, 2025 02:07

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WEEK 1

WEEK 2

WEEK 3

Day 1

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Squat (Paused)

3

6 reps

75%

Day 1

1

Squat (Barbell)

3

3 reps

90%

2

Squat (Paused)

3

5 reps

75%

Day 1

1

Squat (Barbell)

4

2 reps

95%

2

Squat (Paused)

3

3 reps

85%

Day 2

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

3 reps

75%

85%

90%

2

Bench Press (Paused)

3

5 reps

70%

Day 2

1

Bench Press (Barbell)

3

3 reps

90%

2

Bench Press (Paused)

3

5 reps

80%

Day 2

1

Bench Press (Barbell)

4

2 reps

95%

2

Bench Press (Paused)

3

3 reps

85%

Day 3

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Deadlift (Deficit)

3

6 reps

70%

Day 3

1

Deadlift (Barbell)

3

3 reps

90%

2

Deadlift (Paused)

3

5 reps

80%

Day 3

1

Deadlift (Barbell)

4

2 reps

95%

2

Deadlift (Paused)

3

3 reps

85%

Day 4

1

Deadlift (Paused)

5

5 reps

75%

2

Pendlay Row

3

8 reps

70%

Day 4

1

Squat (Barbell)

3

5 reps

80%

2

Romanian Deadlift (Barbell)

3

6 reps

75%

3

Bulgarian Split Squat (Dumbbell)

2

8 reps

RPE 8

4

Leg Extension

2

15 reps

RPE 8

5A

Hip Adductor (Machine)

2

12 reps

RPE 8

5B

Hip Abductor (Machine)

2

12 reps

RPE 8

6

Reverse Pec Deck

2

15 reps

RPE 8

7

Hanging Toes To Bar

3

12 reps

-

Day 4

1

Squat (Barbell)

5

5 reps

80%

2

Tempo Squat (Barbell)

3

3 reps

80%

Day 5

1

Squat (Barbell)

5

5 reps

75%

2

Front Squat (Barbell)

3

6 reps

70%

Day 5

1

Squat (Barbell)

5

5 reps

75%

2

Front Squat (Barbell)

3

5 reps

75%

Day 5

1

Larsen Press (Barbell)

5

5 reps

80%

2

Tempo Bench Press

3

3 reps

85%

Day 6

1

Bench Press (Close Grip)

5

5 reps

75%

2

Overhead Press (Barbell)

3

6 reps

70%

Day 6

1

Tempo Bench Press

3

3 reps

80%

2

Shoulder Press (Machine)

2

12 reps

RPE 8

3

Incline Chest Press (Machine)

2

RPE 8

4

Lateral Raise (Machine)

3

8-12 reps

RPE 8

5A

Tricep Rope Push Down (Cable)

3

8-12 reps

RPE 8

5B

Skull Crusher (Barbell)

3

12 reps

RPE 8

Day 6

1

Deadlift (Deficit)

5

5 reps

80%

2

Pendlay Row

3

8 reps

75%

Day 4

1

Deadlift (Paused)

5 Sets

5 Reps

75%

2

Pendlay Row

3 Sets

8 Reps

70%

Day 5

1

Squat (Barbell)

5 Sets

5 Reps

75%

2

Front Squat (Barbell)

3 Sets

6 Reps

70%

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Squat (Paused)

3 Sets

6 Reps

75%

Day 2

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

3 Reps

75%

85%

90%

2

Bench Press (Paused)

3 Sets

5 Reps

70%

Day 3

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Deadlift (Deficit)

3 Sets

6 Reps

70%

Day 6

1

Bench Press (Close Grip)

5 Sets

5 Reps

75%

2

Overhead Press (Barbell)

3 Sets

6 Reps

70%