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
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJan 27, 2024 08:24
- Last EditedJun 18, 2025 09:37

Summary
Unleash your strength with the 5/3/1 BB Mod program, a comprehensive 8-week training plan designed for serious lifters. This 4-day split focuses on progressive overload, incorporating foundational lifts like squats, bench presses, and deadlifts, alongside accessory movements to enhance muscle growth and stability. Each week ramps up intensity, pushing you to new personal bests while ensuring balanced development across all major muscle groups. Get ready to transform your physique and elevate your performance!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Hack Squat
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
3
Standing Calf Raise
3
15 reps
RPE 6.5-8
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 7
5
Internal/eternal Rotation
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Hack Squat
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
3
Standing Calf Raise
3
15 reps
RPE 6.5-8
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 7
5
Internal/eternal Rotation
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Hack Squat
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Standing Calf Raise
3
15 reps
RPE 6.5-8
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 7
5
Internal/eternal Rotation
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Hack Squat
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Standing Calf Raise
3
15 reps
RPE 6.5-8
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 7
5
Internal/eternal Rotation
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Hack Squat
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
3
Standing Calf Raise
3
15 reps
RPE 6.5-8
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 7
5
Internal/eternal Rotation
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Hack Squat
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
3
Standing Calf Raise
3
15 reps
RPE 6.5-8
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 7
5
Internal/eternal Rotation
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Hack Squat
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Standing Calf Raise
3
15 reps
RPE 6.5-8
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 7
5
Internal/eternal Rotation
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Hack Squat
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Standing Calf Raise
3
15 reps
RPE 6.5-8
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 7
5
Internal/eternal Rotation
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
60%
70%
80%
3
Monastery Tricep Extension
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Dip (Weighted)
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
3
Monastery Tricep Extension
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Dip (Weighted)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Monastery Tricep Extension
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Dip (Weighted)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Monastery Tricep Extension
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
60%
70%
80%
3
Monastery Tricep Extension
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Dip (Weighted)
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
3
Monastery Tricep Extension
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Dip (Weighted)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Monastery Tricep Extension
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Dip (Weighted)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Monastery Tricep Extension
3
12 reps
RPE 7
4
Shoulder Press (Machine)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Good Morning
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
3
Pullover (EZ Bar)
3
12 reps
RPE 7
4
Batwing Row
3
12 reps
RPE 7
5
Hyperextension
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Good Morning
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
3
Pullover (EZ Bar)
3
12 reps
RPE 7
4
Batwing Row
3
12 reps
RPE 7
5
Hyperextension
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Good Morning
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Pullover (EZ Bar)
3
12 reps
RPE 7
4
Batwing Row
3
12 reps
RPE 7
5
Hyperextension
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Good Morning
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Pullover (EZ Bar)
3
12 reps
RPE 7
4
Batwing Row
3
12 reps
RPE 7
5
Hyperextension
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Good Morning
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
3
Pullover (EZ Bar)
3
12 reps
RPE 7
4
Batwing Row
3
12 reps
RPE 7
5
Hyperextension
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Good Morning
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
3
Pullover (EZ Bar)
3
12 reps
RPE 7
4
Batwing Row
3
12 reps
RPE 7
5
Hyperextension
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Good Morning
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Pullover (EZ Bar)
3
12 reps
RPE 7
4
Batwing Row
3
12 reps
RPE 7
5
Hyperextension
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Good Morning
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
3
Pullover (EZ Bar)
3
12 reps
RPE 7
4
Batwing Row
3
12 reps
RPE 7
5
Hyperextension
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Face Pull
3
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
9
Bayesian Curl
3
12 reps
RPE 7
10
Decline Crunch
3
12 reps
RPE 7
11
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Face Pull
3
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
9
Bayesian Curl
3
12 reps
RPE 7
10
Decline Crunch
3
12 reps
RPE 7
11
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Face Pull
3
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
9
Bayesian Curl
3
12 reps
RPE 7
10
Decline Crunch
3
12 reps
RPE 7
11
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Face Pull
3
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
9
Bayesian Curl
3
12 reps
RPE 7
10
Decline Crunch
3
12 reps
RPE 7
11
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Face Pull
3
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
9
Bayesian Curl
3
12 reps
RPE 7
10
Decline Crunch
3
12 reps
RPE 7
11
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Face Pull
3
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
9
Bayesian Curl
3
12 reps
RPE 7
10
Decline Crunch
3
12 reps
RPE 7
11
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Face Pull
3
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
9
Bayesian Curl
3
12 reps
RPE 7
10
Decline Crunch
3
12 reps
RPE 7
11
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Face Pull
3
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
6
Tricep Kickback
3
12 reps
RPE 7
8
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
9
Bayesian Curl
3
12 reps
RPE 7
10
Decline Crunch
3
12 reps
RPE 7
11
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
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 Squat1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
3
Standing Calf Raise3 Sets
15 Reps
@6.5-8
4
Bulgarian Split Squat (Barbell)3 Sets
12 Reps
@7
5
Internal/eternal Rotation3 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 Extension3 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 Morning1 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 Row3 Sets
12 Reps
@7
5
Hyperextension2 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 Pull3 Sets
12 Reps
@7
4
Bicep Curl (Dumbbell)3 Sets
12 Reps
@7
6
Tricep Kickback3 Sets
12 Reps
@7
8
Tricep Rope Push Down (Cable)3 Sets
12 Reps
@7
9
Bayesian Curl3 Sets
12 Reps
@7
10
Decline Crunch3 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
a year ago
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.