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5/3/1 BigBody
by Jesse D.
4 athletes joined
Program Description
My take on the original 5/3/1 however it will not be boring, with more volume added!
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jun 03, 2024 05:07
Last Edited
Jun 09, 2024 11:54
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
5+ Reps
85%
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
4
Standing Behind Neck Shoulder Press (Barbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@9
@9
5
Lu Raise
4 Sets
8-12 Reps
@9
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Hammer Curl
3 Sets
8-12 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)
1 Set
5+ Reps
85%
3
Dumbbell Row
4 Sets
8-12 Reps
@9
4
Leg Curl
4 Sets
8-12 Reps
@9
5
Lat Pulldown
4 Sets
8-12 Reps
@9
6
Back Extension
3 Sets
10-30 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@9
8
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
9
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Overhead Press (Barbell)
1 Set
5+ Reps
85%
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
4
Pec Deck (Machine)
4 Sets
8-12 Reps
@9
5
Lu Raise
4 Sets
8-12 Reps
@9
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Hammer Curl
3 Sets
8-12 Reps
@9
Day 4
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
5+ Reps
85%
3
Dumbbell Row
4 Sets
8-12 Reps
@9
4
Leg Extension
4 Sets
10-15 Reps
@9
5
Lat Pulldown
4 Sets
8-12 Reps
@9
6
Back Extension
3 Sets
10-30 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@9
8
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
9
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
2
Bench Press (Barbell)
1 Set
3+ Reps
90%
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
4
Standing Behind Neck Shoulder Press (Barbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@9
@9
5
Lu Raise
4 Sets
8-12 Reps
@9
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Hammer Curl
3 Sets
8-12 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
2
Deadlift (Barbell)
1 Set
3+ Reps
90%
3
Dumbbell Row
4 Sets
8-12 Reps
@9
4
Leg Curl
4 Sets
8-12 Reps
@9
5
Lat Pulldown
4 Sets
8-12 Reps
@9
6
Back Extension
3 Sets
10-30 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@9
8
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
9
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
2
Overhead Press (Barbell)
1 Set
3+ Reps
90%
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
4
Pec Deck (Machine)
4 Sets
8-12 Reps
@9
5
Lu Raise
4 Sets
8-12 Reps
@9
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Hammer Curl
3 Sets
8-12 Reps
@9
Day 4
1
Squat (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
2
Squat (Barbell)
1 Set
3+ Reps
90%
3
Dumbbell Row
4 Sets
8-12 Reps
@9
4
Leg Extension
4 Sets
10-15 Reps
@9
5
Lat Pulldown
4 Sets
8-12 Reps
@9
6
Back Extension
3 Sets
10-30 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@9
8
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
9
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
3 Reps
75%
85%
2
Bench Press (Barbell)
1 Set
1+ Reps
95%
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
4
Standing Behind Neck Shoulder Press (Barbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@9
@9
5
Lu Raise
4 Sets
8-12 Reps
@9
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Hammer Curl
3 Sets
8-12 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
3 Reps
75%
85%
2
Deadlift (Barbell)
1 Set
1+ Reps
95%
3
Dumbbell Row
4 Sets
8-12 Reps
@9
4
Leg Curl
4 Sets
8-12 Reps
@9
5
Lat Pulldown
4 Sets
8-12 Reps
@9
6
Back Extension
3 Sets
10-30 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@9
8
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
9
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
3 Reps
75%
85%
2
Overhead Press (Barbell)
1 Set
1+ Reps
95%
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
4
Pec Deck (Machine)
4 Sets
8-12 Reps
@9
5
Lu Raise
4 Sets
8-12 Reps
@9
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Hammer Curl
3 Sets
8-12 Reps
@9
Day 4
1
Squat (Barbell)
1 Set
1 Set
5 Reps
3 Reps
75%
85%
2
Squat (Barbell)
1 Set
1+ Reps
95%
3
Dumbbell Row
4 Sets
8-12 Reps
@9
4
Leg Extension
4 Sets
10-15 Reps
@9
5
Lat Pulldown
4 Sets
8-12 Reps
@9
6
Back Extension
3 Sets
10-30 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@9
8
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
9
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
2
Bench Press (Barbell)
1 Set
5+ Reps
60%
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
4
Standing Behind Neck Shoulder Press (Barbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@9
@9
5
Lu Raise
4 Sets
8-12 Reps
@9
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Hammer Curl
3 Sets
8-12 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
2
Deadlift (Barbell)
1 Set
5+ Reps
60%
3
Dumbbell Row
4 Sets
8-12 Reps
@9
4
Leg Curl
4 Sets
8-12 Reps
@9
5
Lat Pulldown
4 Sets
8-12 Reps
@9
6
Back Extension
3 Sets
10-30 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@9
8
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
9
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
2
Overhead Press (Barbell)
1 Set
5+ Reps
60%
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
4
Pec Deck (Machine)
4 Sets
8-12 Reps
@9
5
Lu Raise
4 Sets
8-12 Reps
@9
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Hammer Curl
3 Sets
8-12 Reps
@9
Day 4
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
2
Squat (Barbell)
1 Set
5+ Reps
60%
3
Dumbbell Row
4 Sets
8-12 Reps
@9
4
Leg Extension
4 Sets
10-15 Reps
@9
5
Lat Pulldown
4 Sets
8-12 Reps
@9
6
Back Extension
3 Sets
10-30 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@9
8
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9
9
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9