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5/3/1 ISH
by K H.
6 athletes joined
Program Description
Strength and slight hypertrophy
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Feb 17, 2024 07:48
Last Edited
Jun 20, 2024 03:21
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Week 1
1 / 4 Weeks
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
3
Leg Curl
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@7
@7.5
@8
4
Sissy Squat
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@7
@7
@9
5
Sit Up
3 Sets
10-20 Reps
@7
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
4
Face Pull
3 Sets
20 Reps
@7
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7.5
@8
@8.5
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9
3
Lat Pulldown
3 Sets
10-15 Reps
@8.5
4
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@7.5
5
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Front Squat (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
@8.5
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@8.5
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7.5
@8
5
Abs Crunch (Bodyweight)
1 Set
2 Sets
15 Reps
15 Reps
@7
@7.5
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2A
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9
3
Lat Pulldown
4 Sets
10-15 Reps
@8.5
4
Tricep Rope Push Down (Cable)
3 Sets
10-20 Reps
@7.5
5
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@7
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
4
Face Pull
3 Sets
20 Reps
@7
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7.5
@8
@8.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Front Squat (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
3
Leg Curl
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@7
@7.5
@8
4
Sissy Squat
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@7
@7
@9
5
Sit Up
3 Sets
10-20 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Front Squat (Barbell)
4 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7
@8
@8.5
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7.5
@8
5
Abs Crunch (Bodyweight)
1 Set
2 Sets
15 Reps
15 Reps
@7
@7.5
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2A
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9
3
Lat Pulldown
4 Sets
10-15 Reps
@8.5
4
Tricep Rope Push Down (Cable)
4 Sets
10-20 Reps
@7.5
5
Rear Delt Fly (Dumbbell)
4 Sets
10-20 Reps
@7
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
4
Face Pull
4 Sets
20 Reps
@7
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@7.5
@8
@8.5
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Front Squat (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
3
Leg Curl
1 Set
1 Set
2 Sets
10-20 Reps
10-20 Reps
10-20 Reps
@7
@7.5
@8
4
Sissy Squat
1 Set
1 Set
2 Sets
10-20 Reps
10-20 Reps
10-20 Reps
@7
@7
@9
5
Sit Up
4 Sets
10-20 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Front Squat (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@8
@8.5
3
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7
@8
@8.5
4
Bicep Curl (Barbell)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7.5
@8
5
Abs Crunch (Bodyweight)
1 Set
3 Sets
15 Reps
15 Reps
@7
@7.5
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
65%
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7
3
Lat Pulldown
1 Set
2 Sets
10-15 Reps
10-15 Reps
@7
@7
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
65%
2
Front Squat (Barbell)
3 Sets
10 Reps
@7
3
Sit Up
3 Sets
10-15 Reps
@7
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
65%
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
3
Bench Press (Barbell)
3 Sets
10 Reps
@7
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
65%
2
Front Squat (Barbell)
3 Sets
10 Reps
@7
3
Abs Crunch (Bodyweight)
1 Set
2 Sets
10-20 Reps
10-20 Reps
@7
@7