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5/3/1 North Strong (4-Days / Week for 4-Weeks)
by Eugene S.
1 athletes joined
Program Description
The 5/3/1 North Strong is an intermediate powerlifting program for building size and muscle endurance. This 4-week, 4-day per week is a modified version of Jim Wendler’s 5/3/1 program, with a basic weekly periodization on the main compound movements of Light, Medium, and Heavy intensity. During the Boostcamp app onboarding, enter your Training Max (TM), which is 85% - 90% of your current one Rep Max (1RM). Be conservative with choosing your starting weights to ensure long-term progress. Once the two main compound movements are completed, finish off the workout with some accessory movements. For accessory work, aim for 3 - 5 sets of 1 to 2 accessory movements with a rep range of 8 to 12. The following are some starting suggestions for accessory work - but substitute the movements as you see fit: Day 1: - Good Mornings - Hip Thrusters - Sled Pull/Drag - Abs: Hanging Leg Raises, Sit-ups, Toes To Bar Day 2: - Dips - Face Pull - Dumbbell Side Lateral Raises - Sandbag Lifts/Movements - Biceps: Dumbbell Bicep Curls, EZ Bar Bicep Curls Day 3: - Shrugs - Yoke Carry - Farmer Walk Carry - Sled Pull/Drag - Abs: Hanging Leg Raises, Sit-ups, Toes To Bar Day 4: - Pull-Up/Chin-Ups - Arm-Over-Arm Sled Pull - Sandbag Lifts/Movements - Triceps: Tricep Pushed Down, Skull Crushers Once you complete the 4 weeks (4th week is a deload week), input your new TM to start a new cycle. Generally speaking, below are the recommended increases to your TM for each new cycle: - Squat: +10 pounds - Deadlifts: +10 pounds - Bench Press: +5 pounds - Overhead Press: +5 pounds 5/3/1 North Strong is designed to be done for multiple cycles as long as you are able to make strength gains. You can run 5/3/1 North Strong for months and even years. If you stall on 5/3/1 North Strong, assess whether it is just an off day ( poor sleep, didn’t eat right, stressed, etc), in which case continue to the next workout. If it happens for consecutive sessions, lower your Training Max in the Boostcamp app settings to a more realistic number, then continue. Weight and Intensity: Light - this weight should cause a slight muscle fatigue, while focusing on perfecting your form and technique. Medium - this is a moderate working weight. You need both physical and mental concentration. After completing a set, you should have 2 to 3 reps left in the tank. Heavy - This is a heavy working weight, requiring intense physical and mental focus. After a set you should have only 1 to 2 reps left in the tank. No program is perfect, but 5/3/1 North Strong requires a lot of dedication in the gym and outside of the gym. This means that in terms of diet, you need to eat right.
Program Overview
Level
Intermediate, Novice
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
May 18, 2024 04:06
Last Edited
May 21, 2024 11:53
down_app
Week 1
1 / 4 Weeks
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Barbell Row
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
Day 1
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
5 Reps
5 Reps
5 Reps
65%
75%
85%
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
Day 1
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
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Lat Pulldown
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Barbell Row
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
Day 1
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
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Barbell Row
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
40%
45%
50%
55%
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
40%
45%
50%
55%
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
40%
45%
50%
55%
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
40%
45%
50%
55%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
40%
45%
50%
55%
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
40%
45%
50%
55%
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
40%
45%
50%
55%
2
Barbell Row
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
40%
45%
50%
55%