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5/3/1 Beginner with Accessories
by Monica D.
7 athletes joined
5.0
(1 rating)
Program Description
Strength training using 531 method On the main compound lifts, do amrap with the prescribed rep count as the minimum for the top set, I.e. 5+ on top set for week 1 etc. For reps on accessories at RPE - add weight ascending to a top set, I.e. 12 @100, 10 @120, 8 @140 etc.
Program Overview
Level
Beginner, Novice
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Apr 13, 2024 07:33
Last Edited
Jun 04, 2024 03:11
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
4
Dip (Assisted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
4
Back Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
Day 3
1
Bench Press (Paused)
4 Sets
5 Reps
@6
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
4
High Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
5
Barbell Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
Day 4
1
Squat (Barbell)
3 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Hack Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
3 Reps
3 Reps
5 Reps
70%
80%
90%
70%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Dip (Assisted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
3 Reps
3 Reps
3 Reps
5 Reps
70%
80%
90%
70%
2
Hack Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
Day 3
1
Bench Press (Paused)
4 Sets
5 Reps
@7
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
High Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
5
Barbell Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
5 Reps
70%
80%
90%
70%
2
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
4
Back Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
75%
85%
95%
70%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Dip (Assisted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
3 Reps
1 Reps
5 Reps
75%
85%
95%
70%
2
Hack Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
Day 3
1
Bench Press (Paused)
4 Sets
5 Reps
@8
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
High Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Barbell Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
5 Reps
75%
85%
95%
70%
2
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
75%
85%
95%
70%
4
Back Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
50%
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@6
3
Single Arm Tricep Extension (Cable)
3 Sets
8 Reps
@6
4
Dip (Assisted)
3 Sets
8 Reps
@6
Day 2
1
Squat (Barbell)
5 Sets
8 Reps
50%
2
Hack Squat
3 Sets
8 Reps
@6
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@6
4
Leg Extension
3 Sets
8 Reps
@6
Day 3
1
Bench Press (Paused)
4 Sets
5 Reps
@6
2
Underhand Lat Pulldown
3 Sets
8 Reps
@6
3
Wide Grip Lat Pulldown
3 Sets
8 Reps
@6
4
High Row
3 Sets
8 Reps
@6
5
Barbell Row
3 Sets
8 Reps
@6
Day 4
1
Deadlift (Barbell)
4 Sets
8 Reps
50%
2
Hamstring Curl
3 Sets
8 Reps
@6
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
50%
4
Back Extension
3 Sets
8 Reps
@6