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5/3/1 Powerbuilding Routine: PPL

by Luke M.
174 athletes joined

Program Description

A PPL Powerbuilding routine. This program will be excellent for adding both strength and size without super long workouts or excessive volume. Like all 531 routines, use your training max for all weight calculations. Your training max should be calculated as 90% of your true one rep max. For this routine, the 3s week and 5s week are switched. Don’t push the top set on the 5s week for a PR. The purpose of this structure is to keep you nice and prepared for the 5/3/1 week.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 19, 2024 09:19
  • Last Edited
    Sep 19, 2024 11:02
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
4
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
80%
60%
5
Arnold Press
3
8-12 reps
RPE 9-10
6
Skull Crusher
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
2
Bench Press (Barbell)
1
5 reps
85%
3
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
4
Arnold Press
3
8-12 reps
RPE 9-10
5
Skull Crusher
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Incline Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
85%
65%
5
Arnold Press
3
8-12 reps
RPE 9-10
6
Skull Crusher
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Incline Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
3
Arnold Press
2
8-12 reps
RPE 6-7
4
Skull Crusher
2
8-12 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Pendlay Row
3
8-12 reps
RPE 7-8
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 9-10
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
95%
2
Pendlay Row
3
8-12 reps
RPE 7-8
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 9-10
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
75%
2
Pendlay Row
3
8-12 reps
RPE 7-8
3
Lat Pulldown (Single Arm)
3
8-12 reps
RPE 9-10
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
65%
2
Pendlay Row
2
8-12 reps
RPE 6-7
3
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 6-7
4
Bicep Curl (Barbell)
2
8-12 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
1
AMRAP
90%
3
Stiff Leg Deadlift
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
5
Seated Calf Raise
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
65%
75%
85%
85%
2
Stiff Leg Deadlift
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
4
Seated Calf Raise
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
3 reps
75%
85%
95%
2
Squat (Barbell)
1
AMRAP
95%
3
Stiff Leg Deadlift
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9-10
5
Seated Calf Raise
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5 reps
3 reps
3 reps
70%
80%
90%
2
Stiff Leg Deadlift
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 6-7
4
Seated Calf Raise
2
8-12 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
85%
2
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
3
Overhead Press (Barbell)
1
AMRAP
90%
4
Bench Press (Close Grip)
1
1
1
8 reps
8 reps
6 reps
60%
70%
80%
5
Bench Press (Close Grip)
1
1
AMRAP
AMRAP
80%
60%
6
Tricep Extension (Barbell)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
95%
2
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
65%
75%
85%
3
Overhead Press (Barbell)
1
AMRAP
85%
4
Bench Press (Close Grip)
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
5
Tricep Extension (Barbell)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
75%
2
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Overhead Press (Barbell)
1
AMRAP
95%
4
Bench Press (Close Grip)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
5
Bench Press (Close Grip)
1
1
AMRAP
AMRAP
85%
65%
6
Tricep Extension (Barbell)
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
65%
2
Overhead Press (Barbell)
2
1
1
5 reps
3 reps
1 reps
70%
80%
90%
3
Bench Press (Close Grip)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
4
Tricep Extension (Barbell)
2
8-12 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Lat Pulldown
3
8-12 reps
RPE 9-10
4
Dumbbell Row
3
8-12 reps
RPE 9-10
5
Hammer Curl
3
8-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
65%
75%
85%
85%
2
Lat Pulldown
3
8-12 reps
RPE 9-10
3
Dumbbell Row
3
8-12 reps
RPE 9-10
4
Hammer Curl
3
8-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Lat Pulldown
3
8-12 reps
RPE 9-10
4
Dumbbell Row
3
8-12 reps
RPE 9-10
5
Hammer Curl
3
8-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Lat Pulldown
2
8-12 reps
RPE 6-7
3
Dumbbell Row
2
8-12 reps
RPE 6-7
4
Hammer Curl
2
8-12 reps
RPE 6-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Lying Rear Lateral Raise
4
15-20 reps
RPE 7-8
3
Front Squat (Barbell)
1
1
1
8 reps
8 reps
6 reps
70%
80%
90%
4
Standing Calf Raise
3
10-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
1 reps
95%
2
Lying Rear Lateral Raise
4
15-20 reps
RPE 7-8
3
Front Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
50%
60%
70%
4
Standing Calf Raise
3
10-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
75%
2
Lying Rear Lateral Raise
4
15-20 reps
RPE 7-8
3
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Standing Calf Raise
3
10-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
65%
2
Lying Rear Lateral Raise
2
15-20 reps
RPE 7-8
3
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
50%
60%
70%
4
Standing Calf Raise
2
10-15 reps
RPE 6-7
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
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
60%
70%
80%
4
Incline Bench Press (Barbell)
1 Set
1 Set
AMRAP
AMRAP
80%
60%
5
Arnold Press
3 Sets
8-12 Reps
@9-10
6
Skull Crusher
3 Sets
8-12 Reps
@9-10
Day 2
1
Deadlift (Barbell)
4 Sets
3 Reps
85%
2
Pendlay Row
3 Sets
8-12 Reps
@7-8
3
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
@9-10
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9-10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
3 Reps
70%
80%
90%
2
Squat (Barbell)
1 Set
AMRAP
90%
3
Stiff Leg Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
60%
70%
80%
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9-10
5
Seated Calf Raise
3 Sets
8-12 Reps
@9-10
Day 4
1
Bench Press (Barbell)
4 Sets
3 Reps
85%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
3
Overhead Press (Barbell)
1 Set
AMRAP
90%
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
60%
70%
80%
5
Bench Press (Close Grip)
1 Set
1 Set
AMRAP
AMRAP
80%
60%
6
Tricep Extension (Barbell)
3 Sets
8-12 Reps
@9-10
Day 5
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
Lat Pulldown
3 Sets
8-12 Reps
@9-10
4
Dumbbell Row
3 Sets
8-12 Reps
@9-10
5
Hammer Curl
3 Sets
8-12 Reps
@9-10
Day 6
1
Squat (Barbell)
4 Sets
3 Reps
85%
2
Lying Rear Lateral Raise
4 Sets
15-20 Reps
@7-8
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
70%
80%
90%
4
Standing Calf Raise
3 Sets
10-15 Reps
@8-9