logo
5/3/1 Powerbuilding Routine
by Luke M.
1314 athletes joined
3.7
(3 ratings)
Program Description
Note: as one reviewer pointed out, my original description failed to mention the concept of the training max. The training max is an important concept in 531. Your training max is equal to your 1 rep max times 90%. You should base all weights you use on this training max rather than your one rep max. This ensures you will always be able to hit the prescribed reps and weight. After you run through the program, you add 5 lbs to your upper body training maxes and 10lbs to your lower body training maxes before running the program again. If you would like to learn more about the training max, you can find more information online or in any of Jim Wendler’s 531 books. I’m really happy to see this become popular! Please leave reviews (good or bad) and let me know if there is anything you like or don’t like. I originally wrote this for me and my needs, so let me know of any shortcomings this variation has and how it can be better tailored to a wider audience. This is a 531 variation heavily inspired by the “Simplest Strength Template” from 5/3/1 Second Edition. This program is effective for both strength and hypertrophy. The program uses the 3/5/1 wave structure introduced in Wendler’s 5/3/1 for Powerlifting. This is so you’re nice and fresh for the final week of the program when you have your heaviest top set. As for back off sets, the program here has a unique structure. In the first week, you will do triples at moderate weight for a nice mix of volume and heavy weight. The second week, you will perform minimum reps on your top set (don’t push for a PR) and then perform heavy singles in place of traditional back off sets. This is to prepare yourself mentally and neurologically for the heavy top set in week 3 (the hardest set of the wave). In week 3, you will do sets of 5 after your top set for maximum volume. Since your’e deloading the next week, who cares? You may as well get as much volume in as you can. In week 4, you deload. Add 5 lbs to your upper movements, 10 lbs to your lower movements, and do it again. For accessories, each lift has one main accessory movement. This will be done following the main 5/3/1 work for the day. Just like the main 5/3/1 movements, these are progressed by 5-10lbs a cycle (5 for upper, 10 for lower). Traditional bodybuilding accessories are also included to work any points the main lifts don’t address.
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Jan 18, 2024 12:32
Last Edited
Jun 17, 2024 06:42
down_app
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Bench Press (Barbell)
1 Set
AMRAP
90%
3
Bench Press (Barbell)
5 Sets
3 Reps
85%
4
Lat Pulldown (Single Arm)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Incline Bench Press (Barbell)
4 Sets
1 Set
1 Set
8 Reps
8 Reps
6 Reps
60%
70%
80%
6
Skull Crusher
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Hammer Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Overhead Press (Barbell)
1 Set
AMRAP
90%
3
Overhead Press (Barbell)
5 Sets
3 Reps
85%
4
Lat Pulldown (Single Arm)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Bench Press (Close Grip)
4 Sets
1 Set
1 Set
8 Reps
8 Reps
6 Reps
60%
70%
80%
6
Bicep Curl (Barbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Tricep Extension (Barbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Squat (Barbell)
1 Set
AMRAP
90%
3
Squat (Barbell)
3 Sets
3 Reps
85%
4
Stiff Leg Deadlift
2 Sets
1 Set
1 Set
8 Reps
8 Reps
6 Reps
60%
70%
80%
5
Dumbbell Row
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Upright Row (Barbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Seated Calf Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Deadlift (Barbell)
1 Set
AMRAP
90%
3
Deadlift (Barbell)
3 Sets
3 Reps
85%
4
Front Squat (Barbell)
2 Sets
1 Set
1 Set
8 Reps
8 Reps
6 Reps
60%
70%
80%
5
Barbell Row
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Standing Calf Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
5 Reps
65%
75%
85%
85%
2
Bench Press (Barbell)
5 Sets
1 Reps
95%
3
Lat Pulldown (Single Arm)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4
Incline Bench Press (Barbell)
4 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
5
Skull Crusher
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Hammer Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
5 Reps
65%
75%
85%
85%
2
Overhead Press (Barbell)
5 Sets
1 Reps
95%
3
Lat Pulldown (Single Arm)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4
Bench Press (Close Grip)
4 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
5
Bicep Curl (Barbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Tricep Extension (Barbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
5 Reps
65%
75%
85%
85%
2
Squat (Barbell)
5 Sets
1 Reps
95%
3
Stiff Leg Deadlift
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
4
Dumbbell Row
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Upright Row (Barbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Seated Calf Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
5 Reps
65%
75%
85%
85%
2
Deadlift (Barbell)
5 Sets
1 Reps
95%
3
Front Squat (Barbell)
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
4
Barbell Row
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Standing Calf Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Bench Press (Barbell)
1 Set
AMRAP
95%
3
Bench Press (Barbell)
5 Sets
5 Reps
75%
4
Lat Pulldown (Single Arm)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Incline Bench Press (Barbell)
4 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
6
Skull Crusher
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Hammer Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Overhead Press (Barbell)
1 Set
AMRAP
95%
3
Overhead Press (Barbell)
5 Sets
5 Reps
85%
4
Lat Pulldown (Single Arm)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Bench Press (Close Grip)
4 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
6
Bicep Curl (Barbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Tricep Extension (Barbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Squat (Barbell)
1 Set
AMRAP
95%
3
Squat (Barbell)
3 Sets
5 Reps
75%
4
Stiff Leg Deadlift
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
5
Dumbbell Row
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Upright Row (Barbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Seated Calf Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Deadlift (Barbell)
1 Set
AMRAP
95%
3
Deadlift (Barbell)
3 Sets
5 Reps
75%
4
Front Squat (Barbell)
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
5
Barbell Row
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Standing Calf Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Squat (Barbell)
1 Set
5 Reps
70%
3
Stiff Leg Deadlift
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
60%
70%
4
Dumbbell Row
2 Sets
10-15 Reps
@6
5
Seated Calf Raise
2 Sets
10-15 Reps
@6
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Overhead Press (Barbell)
1 Set
5 Reps
70%
3
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@6
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
60%
70%
5
Bicep Curl (Barbell)
2 Sets
10-15 Reps
@6
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Bench Press (Barbell)
1 Set
5 Reps
70%
3
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@6
4
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
60%
70%
5
Skull Crusher
2 Sets
10-15 Reps
@6
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Deadlift (Barbell)
1 Set
5 Reps
70%
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
60%
70%
4
Barbell Row
2 Sets
10-15 Reps
@6
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@6
What People Are Saying(3 ratings)
Only ratings with written feedback are displayed here.
3.67/ 5
Sang Kyun K.Man
22 days ago
0 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
None modifications
This is the only program that I gain reward
Steve R.Age 36, Man
a month ago
0 weeks complete
5 years of prior experience
Less than expected strength gains
Less than expected muscle gains
None modifications
Word to the wise for anyone that wants to try this program, be sure you use a training max that is 90% of your ORM for the first week and don’t set it up based on your actual ORM. This is outlined in the book but not mentioned here. Also the program had a lot of volume that is not sustainable for more advanced lifters. Didn’t even bother to complete the 4 weeks, halfway through week 2, I just got a copy of the 5/3/1 book from a friend and used the actual Simplified Strength workout this one is trying to modify. Much simpler and actually a manageable program.