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5/3/1 for athletes
by null
3 athletes joined
Program Description
Hybrid powerlifting/athlete training
Program Overview
Level
Intermediate
Goal
Athletics, Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
May 19, 2024 02:46
Last Edited
Jul 02, 2024 03:02
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Week 1
1 / 4 Weeks
Day 1
1
Box Jump
5 Sets
5 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Power Clean
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
4A
Leg Curl
3 Sets
8-10 Reps
4B
Leg Extension
3 Sets
8-10 Reps
Day 2
1
Push Up
5 Sets
5 Reps
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
4
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
5 Sets
5 Reps
2
T-Bar Row
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
4
Hammer Curl
3 Sets
8-10 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@8
6
Face Pull
3 Sets
8-10 Reps
@8