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5/3/1 BB Mod
by Devvon D.
8 athletes joined
4.0
(1 rating)
Program Description
5/3/1 modded to add strength between bodybuilding cycles, while maintaining size through volume. Similarly, can be used to bust plateaus.
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jan 27, 2024 08:24
Last Edited
May 14, 2024 04:52
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Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Hack Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
3
Standing Calf Raise
3 Sets
15 Reps
@6.5-8
4
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@7
5
Internal/eternal Rotation
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
60%
70%
80%
3
Monastery Tricep Extension
3 Sets
12 Reps
@7
4
Shoulder Press (Machine)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Good Morning
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
3
Pullover (EZ Bar)
3 Sets
12 Reps
@7
4
Batwing Row
3 Sets
12 Reps
@7
5
Hyperextension
2 Sets
12 Reps
@7
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
3
Face Pull
3 Sets
12 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
6
Tricep Kickback
3 Sets
12 Reps
@7
8
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
9
Bayesian Curl
3 Sets
12 Reps
@7
10
Decline Crunch
3 Sets
12 Reps
@7
11
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
3
Face Pull
3 Sets
12 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
6
Tricep Kickback
3 Sets
12 Reps
@7
8
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
9
Bayesian Curl
3 Sets
12 Reps
@7
10
Decline Crunch
3 Sets
12 Reps
@7
11
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
60%
70%
80%
3
Standing Calf Raise
3 Sets
15 Reps
@6.5-8
4
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@7
5
Internal/eternal Rotation
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
60%
70%
80%
3
Monastery Tricep Extension
3 Sets
12 Reps
@7
4
Shoulder Press (Machine)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Good Morning
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
60%
70%
80%
3
Pullover (EZ Bar)
3 Sets
12 Reps
@7
4
Batwing Row
3 Sets
12 Reps
@7
5
Hyperextension
2 Sets
12 Reps
@7
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
3
Face Pull
3 Sets
12 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
6
Tricep Kickback
3 Sets
12 Reps
@7
8
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
9
Bayesian Curl
3 Sets
12 Reps
@7
10
Decline Crunch
3 Sets
12 Reps
@7
11
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Hack Squat
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Standing Calf Raise
3 Sets
15 Reps
@6.5-8
4
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@7
5
Internal/eternal Rotation
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Dip (Weighted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Monastery Tricep Extension
3 Sets
12 Reps
@7
4
Shoulder Press (Machine)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Good Morning
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Pullover (EZ Bar)
3 Sets
12 Reps
@7
4
Batwing Row
3 Sets
12 Reps
@7
5
Hyperextension
2 Sets
12 Reps
@7
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
3
Face Pull
3 Sets
12 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
6
Tricep Kickback
3 Sets
12 Reps
@7
8
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
9
Bayesian Curl
3 Sets
12 Reps
@7
10
Decline Crunch
3 Sets
12 Reps
@7
11
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Hack Squat
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
3
Standing Calf Raise
3 Sets
15 Reps
@6.5-8
4
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@7
5
Internal/eternal Rotation
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Dip (Weighted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
3
Monastery Tricep Extension
3 Sets
12 Reps
@7
4
Shoulder Press (Machine)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Good Morning
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
3
Pullover (EZ Bar)
3 Sets
12 Reps
@7
4
Batwing Row
3 Sets
12 Reps
@7
5
Hyperextension
2 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
60%
70%
80%
3
Monastery Tricep Extension
3 Sets
12 Reps
@7
4
Shoulder Press (Machine)
3 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Hack Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
3
Standing Calf Raise
3 Sets
15 Reps
@6.5-8
4
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@7
5
Internal/eternal Rotation
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Good Morning
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
3
Pullover (EZ Bar)
3 Sets
12 Reps
@7
4
Batwing Row
3 Sets
12 Reps
@7
5
Hyperextension
2 Sets
12 Reps
@7
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
3
Face Pull
3 Sets
12 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
6
Tricep Kickback
3 Sets
12 Reps
@7
8
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
9
Bayesian Curl
3 Sets
12 Reps
@7
10
Decline Crunch
3 Sets
12 Reps
@7
11
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
60%
70%
80%
3
Standing Calf Raise
3 Sets
15 Reps
@6.5-8
4
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@7
5
Internal/eternal Rotation
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Dip (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
60%
70%
80%
3
Monastery Tricep Extension
3 Sets
12 Reps
@7
4
Shoulder Press (Machine)
3 Sets
12 Reps
@7
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
3
Face Pull
3 Sets
12 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
6
Tricep Kickback
3 Sets
12 Reps
@7
8
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
9
Bayesian Curl
3 Sets
12 Reps
@7
10
Decline Crunch
3 Sets
12 Reps
@7
11
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Good Morning
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
60%
70%
80%
3
Pullover (EZ Bar)
3 Sets
12 Reps
@7
4
Batwing Row
3 Sets
12 Reps
@7
5
Hyperextension
2 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Hack Squat
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Standing Calf Raise
3 Sets
15 Reps
@6.5-8
4
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@7
5
Internal/eternal Rotation
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Dip (Weighted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Monastery Tricep Extension
3 Sets
12 Reps
@7
4
Shoulder Press (Machine)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Good Morning
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Pullover (EZ Bar)
3 Sets
12 Reps
@7
4
Batwing Row
3 Sets
12 Reps
@7
5
Hyperextension
2 Sets
12 Reps
@7
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
3
Face Pull
3 Sets
12 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
6
Tricep Kickback
3 Sets
12 Reps
@7
8
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
9
Bayesian Curl
3 Sets
12 Reps
@7
10
Decline Crunch
3 Sets
12 Reps
@7
11
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Hack Squat
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
3
Standing Calf Raise
3 Sets
15 Reps
@6.5-8
4
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@7
5
Internal/eternal Rotation
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Dip (Weighted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
3
Monastery Tricep Extension
3 Sets
12 Reps
@7
4
Shoulder Press (Machine)
3 Sets
12 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Good Morning
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
3
Pullover (EZ Bar)
3 Sets
12 Reps
@7
4
Batwing Row
3 Sets
12 Reps
@7
5
Hyperextension
2 Sets
12 Reps
@7
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
3
Face Pull
3 Sets
12 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
6
Tricep Kickback
3 Sets
12 Reps
@7
8
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
9
Bayesian Curl
3 Sets
12 Reps
@7
10
Decline Crunch
3 Sets
12 Reps
@7
11
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
4.00/ 5
Devvon D.Age 39, Man
4 months ago
0 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good variation of an old program. Brought my strength up after a couple cycles, and didn’t lose size, but didn’t gain much either. Nice go-between before starting volume work again.