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5/3/1 Powerbuilding Routine: PPL
by Luke M.
110 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
Jun 11, 2024 11:35
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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
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
65%
75%
85%
2
Bench Press (Barbell)
1 Set
5 Reps
85%
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
4
Arnold Press
3 Sets
8-12 Reps
@9-10
5
Skull Crusher
3 Sets
8-12 Reps
@9-10
Day 2
1
Deadlift (Barbell)
5 Sets
1 Reps
95%
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
1 Set
5 Reps
3 Reps
1 Reps
5 Reps
65%
75%
85%
85%
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9-10
4
Seated Calf Raise
3 Sets
8-12 Reps
@9-10
Day 4
1
Bench Press (Barbell)
5 Sets
1 Reps
95%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
65%
75%
85%
3
Overhead Press (Barbell)
1 Set
AMRAP
85%
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
5
Tricep Extension (Barbell)
3 Sets
8-12 Reps
@9-10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
5 Reps
65%
75%
85%
85%
2
Lat Pulldown
3 Sets
8-12 Reps
@9-10
3
Dumbbell Row
3 Sets
8-12 Reps
@9-10
4
Hammer Curl
3 Sets
8-12 Reps
@9-10
Day 6
1
Squat (Barbell)
6 Sets
1 Reps
95%
2
Lying Rear Lateral Raise
4 Sets
15-20 Reps
@7-8
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
50%
60%
70%
4
Standing Calf Raise
3 Sets
10-15 Reps
@8-9
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
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
4
Incline Bench Press (Barbell)
1 Set
1 Set
AMRAP
AMRAP
85%
65%
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)
3 Sets
5 Reps
75%
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
75%
85%
95%
2
Squat (Barbell)
1 Set
AMRAP
95%
3
Stiff Leg Deadlift
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
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)
3 Sets
5 Reps
75%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
3
Overhead Press (Barbell)
1 Set
AMRAP
95%
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
5
Bench Press (Close Grip)
1 Set
1 Set
AMRAP
AMRAP
85%
65%
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
75%
85%
95%
2
Deadlift (Barbell)
1 Set
AMRAP
95%
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)
3 Sets
5 Reps
75%
2
Lying Rear Lateral Raise
4 Sets
15-20 Reps
@7-8
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
4
Standing Calf Raise
3 Sets
10-15 Reps
@8-9
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
60%
70%
3
Arnold Press
2 Sets
8-12 Reps
@6-7
4
Skull Crusher
2 Sets
8-12 Reps
@6-7
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
65%
2
Pendlay Row
2 Sets
8-12 Reps
@6-7
3
Lat Pulldown (Single Arm)
2 Sets
8-12 Reps
@6-7
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@6-7
Day 3
1
Squat (Barbell)
2 Sets
1 Set
1 Set
5 Reps
3 Reps
3 Reps
70%
80%
90%
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
60%
70%
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@6-7
4
Seated Calf Raise
2 Sets
8-12 Reps
@6-7
Day 4
1
Bench Press (Barbell)
3 Sets
3 Reps
65%
2
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
60%
70%
4
Tricep Extension (Barbell)
2 Sets
8-12 Reps
@6-7
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Lat Pulldown
2 Sets
8-12 Reps
@6-7
3
Dumbbell Row
2 Sets
8-12 Reps
@6-7
4
Hammer Curl
2 Sets
8-12 Reps
@6-7
Day 6
1
Squat (Barbell)
3 Sets
3 Reps
65%
2
Lying Rear Lateral Raise
2 Sets
15-20 Reps
@7-8
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
60%
70%
4
Standing Calf Raise
2 Sets
10-15 Reps
@6-7