5/3/1 + Deload (Quad + Arms Focus)

by Duncan Smith

Program Description

5/3/1 Main lift with a few bodybuilding assistance movements. Built in deload.

Program Overview

Level
Intermediate
Goal
Powerbuilding, Bodybuilding, Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Oct 08, 2025 03:06
Last Edited
Oct 08, 2025 03:43

Muscle Engagement

Front

Back

MuscleSet

Upper Back

14%

Quadriceps

13.3%

Lats

12.6%

Chest

10.5%

Hamstrings

9.1%

Triceps

8.4%

Glutes

7.7%

Front Delts

7.7%

Biceps

6.3%

Abs

4.9%

Middle Delts

2.8%

Lower Back

1.4%

Adductors

1.4%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Military Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Chest Press (Machine)

3

8-12 reps

-

3

Single Arm Iso Row

3

8-12 reps

-

4

Underhand Lat Pulldown

3

10-15 reps

-

Day 1

1

Military Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

Chest Press (Machine)

3

8-12 reps

-

3

Single Arm Iso Row

3

8-12 reps

-

4

Underhand Lat Pulldown

3

10-15 reps

-

Day 1

1

Military Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

75%

85%

95%

2

Chest Press (Machine)

3

8-12 reps

-

3

Single Arm Iso Row

3

8-12 reps

-

4

Underhand Lat Pulldown

3

10-15 reps

-

Day 1

1

Military Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Chest Press (Machine)

3

8-12 reps

-

3

Single Arm Iso Row

3

8-12 reps

-

4

Underhand Lat Pulldown

3

10-15 reps

-

Day 2

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Pendulum Squat

3

8-12 reps

-

3

Decline Crunch (Weighted)

3

10-15 reps

-

Day 2

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

Pendulum Squat

3

8-12 reps

-

3

Decline Crunch (Weighted)

3

10-15 reps

-

Day 2

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

75%

85%

95%

2

Pendulum Squat

3

8-12 reps

-

3

Decline Crunch (Weighted)

3

10-15 reps

-

Day 2

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Pendulum Squat

3

8-12 reps

-

3

Decline Crunch (Weighted)

3

10-15 reps

-

Day 3

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Close Grip Bench Press (Smith Machine)

3

8-12 reps

-

3

Chin-Up (Assisted)

3

8-12 reps

-

4

Seated Row (Cable)

3

10-15 reps

-

Day 3

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

Close Grip Bench Press (Smith Machine)

3

8-12 reps

-

3

Chin-Up (Assisted)

3

8-12 reps

-

4

Seated Row (Cable)

3

10-15 reps

-

Day 3

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

75%

85%

95%

2

Close Grip Bench Press (Smith Machine)

3

8-12 reps

-

3

Chin-Up (Assisted)

3

8-12 reps

-

4

Seated Row (Cable)

3

10-15 reps

-

Day 3

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Close Grip Bench Press (Smith Machine)

3

8-12 reps

-

3

Chin-Up (Assisted)

3

8-12 reps

-

4

Seated Row (Cable)

3

10-15 reps

-

Day 4

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Leg Curl

3

10-15 reps

-

3

Leg Extension

3

10-15 reps

-

Day 4

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

Leg Curl

3

10-15 reps

-

3

Leg Extension

3

10-15 reps

-

Day 4

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

75%

85%

95%

2

Leg Curl

3

10-15 reps

-

3

Leg Extension

3

10-15 reps

-

Day 4

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Leg Curl

3

10-15 reps

-

3

Leg Extension

3

10-15 reps

-

Day 1

1

Military Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Chest Press (Machine)

3 Sets

8-12 Reps

-

3

Single Arm Iso Row

3 Sets

8-12 Reps

-

4

Underhand Lat Pulldown

3 Sets

10-15 Reps

-

Day 2

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Pendulum Squat

3 Sets

8-12 Reps

-

3

Decline Crunch (Weighted)

3 Sets

10-15 Reps

-

Day 3

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Close Grip Bench Press (Smith Machine)

3 Sets

8-12 Reps

-

3

Chin-Up (Assisted)

3 Sets

8-12 Reps

-

4

Seated Row (Cable)

3 Sets

10-15 Reps

-

Day 4

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Leg Curl

3 Sets

10-15 Reps

-

3

Leg Extension

3 Sets

10-15 Reps

-