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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
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Week 1
1 / 4 Weeks
Day 5
1
JM Press
3 Sets
10 Reps
2
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
3
Katana Extension
3 Sets
12 Reps
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
6
Neck Flexion
3 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
4 Sets
10 Reps
60%
3
Barbell Row
3 Sets
10 Reps
4
Pull-Up (Bodyweight)
3 Sets
10 Reps
5
Hammer Curl
4 Sets
12 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Behind-the-Neck Push Press
3 Sets
10 Reps
3
Bench Press (Wide Grip)
4 Sets
12 Reps
4
Incline Bench Press (Barbell)
4 Sets
12 Reps
5
Pullover (Dumbbell)
4 Sets
10 Reps
6
Hanging Leg Raise
3 Sets
15 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Seated Military Press (Barbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Chest Fly (Dumbbell)
4 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Yates Row
4 Sets
12 Reps
5
Helms Row
4 Sets
12 Reps
6
Bicep Curl (Barbell)
4 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Chest Fly (Dumbbell)
4 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Yates Row
4 Sets
12 Reps
5
Helms Row
4 Sets
10 Reps
6
Bicep Curl (Barbell)
4 Sets
12 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Seated Military Press (Barbell)
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Behind-the-Neck Push Press
3 Sets
10 Reps
3
Bench Press (Wide Grip)
4 Sets
12 Reps
4
Incline Bench Press (Barbell)
4 Sets
10 Reps
5
Pullover (Dumbbell)
4 Sets
12 Reps
6
Hanging Leg Raise
3 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Squat (Barbell)
4 Sets
10 Reps
60%
3
Barbell Row
3 Sets
12 Reps
4
Pull-Up (Bodyweight)
3 Sets
10 Reps
5
Hammer Curl
4 Sets
12 Reps
Day 5
1
JM Press
3 Sets
12 Reps
2
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
3
Katana Extension
3 Sets
12 Reps
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
6
Neck Flexion
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Chest Fly (Dumbbell)
4 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Yates Row
4 Sets
12 Reps
5
Helms Row
4 Sets
12 Reps
6
Bicep Curl (Barbell)
4 Sets
12 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Seated Military Press (Barbell)
3 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Behind-the-Neck Push Press
3 Sets
10 Reps
3
Bench Press (Wide Grip)
4 Sets
12 Reps
4
Incline Bench Press (Barbell)
4 Sets
10 Reps
5
Pullover (Dumbbell)
4 Sets
12 Reps
6
Hanging Leg Raise
3 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Squat (Barbell)
4 Sets
10 Reps
60%
3
Barbell Row
3 Sets
10 Reps
4
Pull-Up (Bodyweight)
3 Sets
10 Reps
5
Hammer Curl
4 Sets
12 Reps
Day 5
1
JM Press
3 Sets
12 Reps
2
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
3
Katana Extension
3 Sets
12 Reps
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
6
Neck Flexion
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
65%
2
Chest Fly (Dumbbell)
4 Sets
15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Yates Row
4 Sets
12 Reps
5
Helms Row
4 Sets
12 Reps
6
Bicep Curl (Barbell)
4 Sets
12 Reps
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
65%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Pull-Up (Weighted)
3 Sets
5 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Seated Military Press (Barbell)
3 Sets
12 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
10 Reps
65%
2
Behind-the-Neck Push Press
3 Sets
10 Reps
3
Bench Press (Wide Grip)
4 Sets
12 Reps
4
Incline Bench Press (Barbell)
4 Sets
12 Reps
5
Pullover (Dumbbell)
4 Sets
15 Reps
6
Hanging Leg Raise
3 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
10 Reps
65%
2
Squat (Barbell)
4 Sets
10 Reps
60%
3
Barbell Row
3 Sets
10 Reps
4
Pull-Up (Bodyweight)
3 Sets
10 Reps
5
Hammer Curl
4 Sets
12 Reps
Day 5
1
JM Press
3 Sets
12 Reps
2
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
3
Katana Extension
3 Sets
12 Reps
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
6
Neck Flexion
3 Sets
15 Reps