5/3/1 Namekian Strength

by Jose A.

Program Description

5/3/1 with hypertrophy work (upper body focus) and an arm day. On the 4th week it's a deload week from heavy weight and running 3x10 on the big lifts at 65% of 1TRM. After week 4, proceed to add 5lbs to upper body lifts and 5-10lbs to lower body lifts and start another wave.

Program Overview

Level

Novice, Intermediate

Goal

Powerlifting, Powerbuilding, Bodybuilding

Equipment

Full Gym

Program Length

4 weeks

Time Per Workout

70 minutes

Created

Jun 03, 2024 04:06

Last Edited

Jun 03, 2024 01:16

Day 5

JM Press

3 Sets

10 Reps

Reverse Bicep Curl (EZ Bar)

3 Sets

12 Reps

Katana Extension

3 Sets

12 Reps

Incline Curl (Dumbbell)

3 Sets

12 Reps

Tricep Rope Push Down (Cable)

3 Sets

12 Reps

Neck Flexion

3 Sets

15 Reps

Day 4

Deadlift (Barbell)

1 Set

5 Reps

65%

75%

85%

Squat (Barbell)

4 Sets

10 Reps

60%

Barbell Row

3 Sets

10 Reps

Pull-Up (Bodyweight)

3 Sets

10 Reps

Hammer Curl

4 Sets

12 Reps

Day 3

Overhead Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Behind-the-Neck Push Press

3 Sets

10 Reps

Bench Press (Wide Grip)

4 Sets

12 Reps

Incline Bench Press (Barbell)

4 Sets

12 Reps

Pullover (Dumbbell)

4 Sets

10 Reps

Hanging Leg Raise

3 Sets

15 Reps

Day 2

Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Romanian Deadlift (Barbell)

3 Sets

10 Reps

Pull-Up (Weighted)

3 Sets

5 Reps

Lateral Raise (Dumbbell)

3 Sets

15 Reps

Seated Military Press (Barbell)

3 Sets

10 Reps

Day 1

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Chest Fly (Dumbbell)

4 Sets

12 Reps

Incline Bench Press (Dumbbell)

3 Sets

10 Reps

Yates Row

4 Sets

12 Reps

Helms Row

4 Sets

12 Reps

Bicep Curl (Barbell)

4 Sets

12 Reps