Modified 5/3/1 for Beginners

by 아뵤

Program Description

Simple, intense, and effective way to get stronger at the big three.

Program Overview

Level
Novice
Goal
Powerlifting
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
May 29, 2025 01:11
Last Edited
May 29, 2025 01:11

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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 (Barbell)

2

3

8 reps

5 reps

65%

65%

3

Bench Press (Barbell)

4

8 reps

65%

4

Lat Pulldown

3

12 reps

RPE 10

5

Bicep Curl (EZ Bar)

3

10 reps

RPE 10

Day 1

1

Squat (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Squat (Barbell)

5

5 reps

70%

3

Bench Press (Barbell)

4

8 reps

65%

4

Lat Pulldown

3

12 reps

RPE 10

5

Bicep Curl (EZ Bar)

3

10 reps

RPE 10

Day 1

1

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Squat (Barbell)

4

5 reps

75%

3

Bench Press (Barbell)

4

8 reps

65%

4

Lat Pulldown

3

12 reps

RPE 10

5

Bicep Curl (EZ Bar)

3

10 reps

RPE 10

Day 2

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Deadlift (Barbell)

2

3

8 reps

5 reps

65%

65%

3

Overhead Press (Barbell)

4

8 reps

65%

4

Tricep Pushdown (Cable)

3

10 reps

RPE 10

5

Lateral Raise (Dumbbell)

3

12 reps

RPE 10

Day 2

1

Deadlift (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Deadlift (Barbell)

5

5 reps

70%

3

Overhead Press (Barbell)

4

8 reps

65%

4

Tricep Pushdown (Cable)

3

10 reps

RPE 10

5

Lateral Raise (Dumbbell)

3

12 reps

RPE 10

Day 2

1

Deadlift (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Deadlift (Barbell)

4

5 reps

75%

3

Overhead Press (Barbell)

4

8 reps

65%

4

Tricep Pushdown (Cable)

3

10 reps

RPE 10

5

Lateral Raise (Dumbbell)

3

12 reps

RPE 10

Day 3

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Bench Press (Barbell)

2

3

8 reps

5 reps

65%

65%

3

Squat (Barbell)

4

8 reps

65%

4

Barbell Row

3

10 reps

RPE 10

5

Hamstring Curl

3

12 reps

RPE 10

Day 3

1

Bench Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Bench Press (Barbell)

5

5 reps

70%

3

Squat (Barbell)

4

8 reps

65%

4

Barbell Row

3

10 reps

RPE 10

5

Hamstring Curl

3

12 reps

RPE 10

Day 3

1

Bench Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Bench Press (Barbell)

4

5 reps

75%

3

Squat (Barbell)

4

8 reps

65%

4

Barbell Row

3

10 reps

RPE 10

5

Hamstring Curl

3

12 reps

RPE 10

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Squat (Barbell)

2 Sets

3 Sets

8 Reps

5 Reps

65%

65%

3

Bench Press (Barbell)

4 Sets

8 Reps

65%

4

Lat Pulldown

3 Sets

12 Reps

@10

5

Bicep Curl (EZ Bar)

3 Sets

10 Reps

@10

Day 2

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Deadlift (Barbell)

2 Sets

3 Sets

8 Reps

5 Reps

65%

65%

3

Overhead Press (Barbell)

4 Sets

8 Reps

65%

4

Tricep Pushdown (Cable)

3 Sets

10 Reps

@10

5

Lateral Raise (Dumbbell)

3 Sets

12 Reps

@10

Day 3

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Bench Press (Barbell)

2 Sets

3 Sets

8 Reps

5 Reps

65%

65%

3

Squat (Barbell)

4 Sets

8 Reps

65%

4

Barbell Row

3 Sets

10 Reps

@10

5

Hamstring Curl

3 Sets

12 Reps

@10