Program Description
My take on the original 5/3/1 however it will not be boring, with more volume added!
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalPowerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJun 03, 2024 05:07
- Last EditedJun 18, 2025 10:36

Summary
Unlock your strength potential with the 5/3/1 BigBody program, a focused 4-week journey designed for serious lifters. Training four days a week, you'll engage in compound lifts like the bench press and deadlift, progressively increasing your weights to build muscle and power. This program combines intensity with strategic rep ranges to maximize gains, ensuring you push your limits while maintaining proper form. Get ready to transform your physique and elevate your performance in the gym!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
5+ reps
85%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 9
5
Lu Raise
4
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
3+ reps
90%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 9
5
Lu Raise
4
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
1+ reps
95%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 9
5
Lu Raise
4
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
40%
50%
2
Bench Press (Barbell)
1
5+ reps
60%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Standing Behind Neck Shoulder Press (Barbell)
1
3
8-12 reps
8-12 reps
RPE 9
RPE 9
5
Lu Raise
4
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
5+ reps
85%
3
Dumbbell Row
4
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 9
6
Back Extension
3
10-30 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
3+ reps
90%
3
Dumbbell Row
4
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 9
6
Back Extension
3
10-30 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
1+ reps
95%
3
Dumbbell Row
4
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 9
6
Back Extension
3
10-30 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
40%
50%
2
Deadlift (Barbell)
1
5+ reps
60%
3
Dumbbell Row
4
8-12 reps
RPE 9
4
Leg Curl
4
8-12 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 9
6
Back Extension
3
10-30 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Overhead Press (Barbell)
1
5+ reps
85%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Pec Deck (Machine)
4
8-12 reps
RPE 9
5
Lu Raise
4
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Overhead Press (Barbell)
1
3+ reps
90%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Pec Deck (Machine)
4
8-12 reps
RPE 9
5
Lu Raise
4
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Overhead Press (Barbell)
1
1+ reps
95%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Pec Deck (Machine)
4
8-12 reps
RPE 9
5
Lu Raise
4
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
40%
50%
2
Overhead Press (Barbell)
1
5+ reps
60%
3
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
4
Pec Deck (Machine)
4
8-12 reps
RPE 9
5
Lu Raise
4
8-12 reps
RPE 9
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Hammer Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
5+ reps
85%
3
Dumbbell Row
4
8-12 reps
RPE 9
4
Leg Extension
4
10-15 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 9
6
Back Extension
3
10-30 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
3+ reps
90%
3
Dumbbell Row
4
8-12 reps
RPE 9
4
Leg Extension
4
10-15 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 9
6
Back Extension
3
10-30 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
1+ reps
95%
3
Dumbbell Row
4
8-12 reps
RPE 9
4
Leg Extension
4
10-15 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 9
6
Back Extension
3
10-30 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
40%
50%
2
Squat (Barbell)
1
5+ reps
60%
3
Dumbbell Row
4
8-12 reps
RPE 9
4
Leg Extension
4
10-15 reps
RPE 9
5
Lat Pulldown
4
8-12 reps
RPE 9
6
Back Extension
3
10-30 reps
RPE 9
7
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
8
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
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 Raise4 Sets
8-12 Reps
@9
6
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
@9
7
Hammer Curl3 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 Row4 Sets
8-12 Reps
@9
4
Leg Curl4 Sets
8-12 Reps
@9
5
Lat Pulldown4 Sets
8-12 Reps
@9
6
Back Extension3 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 Raise4 Sets
8-12 Reps
@9
6
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
@9
7
Hammer Curl3 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 Row4 Sets
8-12 Reps
@9
4
Leg Extension4 Sets
10-15 Reps
@9
5
Lat Pulldown4 Sets
8-12 Reps
@9
6
Back Extension3 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