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5/3/1
by Ryan F.
1 athletes joined
Program Description
It’s 5/3/1 and weighted chin ups cause I like em
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
May 05, 2024 05:59
Last Edited
May 29, 2024 03:44
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Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
77%
72%
2
Overhead Press (Barbell)
3 Sets
8 Reps
3
Pull-Up (Bodyweight)
3 Sets
5 Reps
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
77%
72%
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@7
3
Leg Press
3 Sets
10 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
77%
72%
2
Legs Up Bench Press (Barbell)
3 Sets
8 Reps
@7
3
Heel Elevated Goblet Squats
3 Sets
10 Reps
@8
Day 4
1
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
77%
72%
2
Chin-Up (Weighted)
1 Set
2 Sets
5 Reps
5 Reps
80%
70%
3
Pull Through (Cable)
3 Sets
10 Reps
@8
Day 4
1
Overhead Press (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
82%
73%
2
Chin-Up (Weighted)
1 Set
2 Sets
3 Reps
5 Reps
82%
73%
3
Pull Through (Cable)
3 Sets
11 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
82%
74%
2
Overhead Press (Barbell)
3 Sets
9 Reps
3
Pull-Up (Bodyweight)
3 Sets
6 Reps
4
Romanian Deadlift (Barbell)
3 Sets
11 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
82%
74%
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@7
3
Leg Press
3 Sets
10 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
82%
74%
2
Legs Up Bench Press (Barbell)
3 Sets
9 Reps
@7
3
Heel Elevated Goblet Squats
3 Sets
11 Reps
@8
Day 4
1
Overhead Press (Barbell)
1 Set
2 Sets
1 Reps
5 Reps
87%
77%
2
Chin-Up (Weighted)
1 Set
2 Sets
1 Reps
5 Reps
87%
77%
3
Pull Through (Cable)
3 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
5 Reps
87%
77%
2
Legs Up Bench Press (Barbell)
3 Sets
10 Reps
@7
3
Heel Elevated Goblet Squats
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
1 Reps
5 Reps
87%
77%
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
3
Leg Press
3 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Reps
5 Reps
87%
77%
2
Overhead Press (Barbell)
3 Sets
10 Reps
3
Pull-Up (Bodyweight)
3 Sets
7 Reps
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7
Day 4
1
Overhead Press (Barbell)
3 Sets
5 Reps
70%
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
70%
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
70%
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
70%