5/3/1 Powerbuilding Routine

by Luke M.

1986 athletes joined

4.0

(4 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
Oct 14, 2024 01:29

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Barbell)

5 reps

3 reps

1 reps

70%

80%

90%

Bench Press (Barbell)

AMRAP

90%

Bench Press (Barbell)

3 reps

85%

Lat Pulldown (Single Arm)

10-15 reps

RPE 9

RPE 10

Incline Bench Press (Barbell)

8 reps

6 reps

60%

70%

80%

Skull Crusher

10-15 reps

RPE 9

RPE 10

Hammer Curl

10-15 reps

RPE 9

RPE 10

Day 1

Bench Press (Barbell)

5 reps

3 reps

1 reps

5 reps

65%

75%

85%

Bench Press (Barbell)

1 reps

95%

Lat Pulldown (Single Arm)

10-15 reps

RPE 9

RPE 10

Incline Bench Press (Barbell)

10 reps

50%

60%

70%

Skull Crusher

10-15 reps

RPE 9

RPE 10

Hammer Curl

10-15 reps

RPE 9

RPE 10

Day 1

Bench Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Bench Press (Barbell)

AMRAP

95%

Bench Press (Barbell)

5 reps

75%

Lat Pulldown (Single Arm)

10-15 reps

RPE 9

RPE 10

Incline Bench Press (Barbell)

5 reps

65%

75%

85%

Skull Crusher

10-15 reps

RPE 9

RPE 10

Hammer Curl

10-15 reps

RPE 9

RPE 10

Day 1

Bench Press (Barbell)

5 reps

3 reps

1 reps

70%

80%

90%

Bench Press (Barbell)

5 reps

70%

Lat Pulldown (Single Arm)

10-15 reps

RPE 6

Incline Bench Press (Barbell)

5 reps

50%

60%

70%

Skull Crusher

10-15 reps

RPE 6

Day 2

Squat (Barbell)

5 reps

3 reps

1 reps

70%

80%

90%

Squat (Barbell)

AMRAP

90%

Squat (Barbell)

3 reps

85%

Stiff Leg Deadlift

8 reps

6 reps

60%

70%

80%

Dumbbell Row

10-15 reps

RPE 9

RPE 10

Upright Row (Barbell)

10-15 reps

RPE 9

RPE 10

Seated Calf Raise

10-15 reps

RPE 9

RPE 10

Day 2

Squat (Barbell)

5 reps

3 reps

1 reps

5 reps

65%

75%

85%

Squat (Barbell)

1 reps

95%

Stiff Leg Deadlift

10 reps

50%

60%

70%

Dumbbell Row

10-15 reps

RPE 9

RPE 10

Upright Row (Barbell)

10-15 reps

RPE 9

RPE 10

Seated Calf Raise

10-15 reps

RPE 9

RPE 10

Day 2

Squat (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Squat (Barbell)

AMRAP

95%

Squat (Barbell)

5 reps

75%

Stiff Leg Deadlift

5 reps

65%

75%

85%

Dumbbell Row

10-15 reps

RPE 9

RPE 10

Upright Row (Barbell)

10-15 reps

RPE 9

RPE 10

Seated Calf Raise

10-15 reps

RPE 9

RPE 10

Day 2

Squat (Barbell)

5 reps

3 reps

1 reps

70%

80%

90%

Squat (Barbell)

5 reps

70%

Stiff Leg Deadlift

5 reps

50%

60%

70%

Dumbbell Row

10-15 reps

RPE 6

Seated Calf Raise

10-15 reps

RPE 6

Day 3

Overhead Press (Barbell)

5 reps

3 reps

1 reps

70%

80%

90%

Overhead Press (Barbell)

AMRAP

90%

Overhead Press (Barbell)

3 reps

85%

Lat Pulldown (Single Arm)

10-15 reps

RPE 9

RPE 10

Bench Press (Close Grip)

8 reps

6 reps

60%

70%

80%

Bicep Curl (Barbell)

10-15 reps

RPE 9

RPE 10

Tricep Extension (Barbell)

10-15 reps

RPE 9

RPE 10

Day 3

Overhead Press (Barbell)

5 reps

3 reps

1 reps

5 reps

65%

75%

85%

Overhead Press (Barbell)

1 reps

95%

Lat Pulldown (Single Arm)

10-15 reps

RPE 9

RPE 10

Bench Press (Close Grip)

10 reps

50%

60%

70%

Bicep Curl (Barbell)

10-15 reps

RPE 9

RPE 10

Tricep Extension (Barbell)

10-15 reps

RPE 9

RPE 10

Day 3

Overhead Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Overhead Press (Barbell)

AMRAP

95%

Overhead Press (Barbell)

5 reps

85%

Lat Pulldown (Single Arm)

10-15 reps

RPE 9

RPE 10

Bench Press (Close Grip)

5 reps

65%

75%

85%

Bicep Curl (Barbell)

10-15 reps

RPE 9

RPE 10

Tricep Extension (Barbell)

10-15 reps

RPE 9

RPE 10

Day 3

Overhead Press (Barbell)

5 reps

3 reps

1 reps

70%

80%

90%

Overhead Press (Barbell)

5 reps

70%

Lat Pulldown (Single Arm)

10-15 reps

RPE 6

Bench Press (Close Grip)

5 reps

50%

60%

70%

Bicep Curl (Barbell)

10-15 reps

RPE 6

Day 4

Deadlift (Barbell)

5 reps

3 reps

1 reps

70%

80%

90%

Deadlift (Barbell)

AMRAP

90%

Deadlift (Barbell)

3 reps

85%

Front Squat (Barbell)

8 reps

6 reps

60%

70%

80%

Barbell Row

10-15 reps

RPE 9

RPE 10

Lateral Raise (Dumbbell)

10-15 reps

RPE 9

RPE 10

Standing Calf Raise

10-15 reps

RPE 9

RPE 10

Day 4

Deadlift (Barbell)

5 reps

3 reps

1 reps

5 reps

65%

75%

85%

Deadlift (Barbell)

1 reps

95%

Front Squat (Barbell)

10 reps

50%

60%

70%

Barbell Row

10-15 reps

RPE 9

RPE 10

Lateral Raise (Dumbbell)

10-15 reps

RPE 9

RPE 10

Standing Calf Raise

10-15 reps

RPE 9

RPE 10

Day 4

Deadlift (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Deadlift (Barbell)

AMRAP

95%

Deadlift (Barbell)

5 reps

75%

Front Squat (Barbell)

5 reps

65%

75%

85%

Barbell Row

10-15 reps

RPE 9

RPE 10

Lateral Raise (Dumbbell)

10-15 reps

RPE 9

RPE 10

Standing Calf Raise

10-15 reps

RPE 9

RPE 10

Day 4

Deadlift (Barbell)

5 reps

3 reps

1 reps

70%

80%

90%

Deadlift (Barbell)

5 reps

70%

Front Squat (Barbell)

5 reps

50%

60%

70%

Barbell Row

10-15 reps

RPE 6

Lateral Raise (Dumbbell)

10-15 reps

RPE 6

Day 1

Bench Press (Barbell)

1 Set

5 Reps

3 Reps

1 Reps

70%

80%

90%

Bench Press (Barbell)

1 Set

AMRAP

90%

Bench Press (Barbell)

5 Sets

3 Reps

85%

Lat Pulldown (Single Arm)

2 Sets

1 Set

10-15 Reps

@10

Incline Bench Press (Barbell)

4 Sets

1 Set

8 Reps

6 Reps

60%

70%

80%

Skull Crusher

2 Sets

1 Set

10-15 Reps

@10

Hammer Curl

2 Sets

1 Set

10-15 Reps

@10

Day 3

Overhead Press (Barbell)

1 Set

5 Reps

3 Reps

1 Reps

70%

80%

90%

Overhead Press (Barbell)

1 Set

AMRAP

90%

Overhead Press (Barbell)

5 Sets

3 Reps

85%

Lat Pulldown (Single Arm)

2 Sets

1 Set

10-15 Reps

@10

Bench Press (Close Grip)

4 Sets

1 Set

8 Reps

6 Reps

60%

70%

80%

Bicep Curl (Barbell)

2 Sets

1 Set

10-15 Reps

@10

Tricep Extension (Barbell)

2 Sets

1 Set

10-15 Reps

@10

Day 2

Squat (Barbell)

1 Set

5 Reps

3 Reps

1 Reps

70%

80%

90%

Squat (Barbell)

1 Set

AMRAP

90%

Squat (Barbell)

3 Sets

3 Reps

85%

Stiff Leg Deadlift

2 Sets

1 Set

8 Reps

6 Reps

60%

70%

80%

Dumbbell Row

2 Sets

1 Set

10-15 Reps

@10

Upright Row (Barbell)

2 Sets

1 Set

10-15 Reps

@10

Seated Calf Raise

2 Sets

1 Set

10-15 Reps

@10

Day 4

Deadlift (Barbell)

1 Set

5 Reps

3 Reps

1 Reps

70%

80%

90%

Deadlift (Barbell)

1 Set

AMRAP

90%

Deadlift (Barbell)

3 Sets

3 Reps

85%

Front Squat (Barbell)

2 Sets

1 Set

8 Reps

6 Reps

60%

70%

80%

Barbell Row

2 Sets

1 Set

10-15 Reps

@10

Lateral Raise (Dumbbell)

2 Sets

1 Set

10-15 Reps

@10

Standing Calf Raise

2 Sets

1 Set

10-15 Reps

@10

WHAT PEOPLE ARE SAYING(4 ratings)

Only ratings with written feedback are displayed here.

4.00 / 5

Justin SAge 36, Man

2 months ago

8 years of prior experience

As expected strength gains

More than expected muscle gains

Marginal modifications

Don’t let the one review scare you. Yes, this program has a lot of volume, but it it definitely manageable as long as you take some time off every 3-4 cycles. Strength gains were as expected for a 5/3/1 program. What I did not expect was body comp changes I got. Measurements were conducted every 2 weeks with an InBody 770. Over 3 cycles (April-July) I gained 3.5lbs of muscle and dropped 4.4lbs of fat. Overall I went up 0.5lbs of total body weight, but dropped from 21.8 to 18.8% body fat. I was very impressed considering I was a 300-400kcal deficit most days, and I have 10 years of training experience. I can definitely attribute muscle gain in that deficit to the high volume/high intensity of this program.

Sang Kyun K.Man

5 months ago

1 year of prior experience

As expected strength gains

As expected muscle gains

No modifications

This is the only program that I gain reward

Show All Reviews