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5/3/1 Prep and Fat Loss
by Nick B
51 athletes joined
Program Description
5/3/1 Prep and Fat Loss is designed to be run on a cut and maintain muscle, whilst improving conditioning. I made this for myself so I could track my workouts without a spreadsheet. Before you run this program you need to know your 1 rep maxes for the following - Bench Press, Deadlift, Squat, and Overhead Press. Then calculate 85% of your 1 rep max for each of the four lifts above, to get your Training Max For example if your 1 rep max is 100kg, your Training Max is 85kg. When the program states do x reps for x%, this the percentage of your Training Max. For example, day 1 has the first warm-up at 30%. Using the example above this is 30% of 85kg. To easily calculate percentages, multiply your Training Max by the decimal equal to the percentage. So using the numbers above, this would be 85 x .30, for the first warm up set. Apart from each main lift, Squat etc, feel free to change the other lifts. If following the program, the pulls ups are interchangeable with neutral grip, and chin ups. These are guides only. Just ensure there is 1 push, 1 pull, and 1 single leg/ core movement. These should be done for 3x10 as a minimum. Do more reps when feeling good, stick to 10 when feeling run down. After week 3, add 2.5kg (5lbs) to Bench, and Overhead Press Training Max. After week 3 add 5kg (10lbs) to Squat and Deadlift Training Max. Two extra conditioning days should be undertaken each week.
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting, Powerbuilding
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
50 minutes
Created
Mar 26, 2024 03:39
Last Edited
Jun 12, 2024 11:16
down_app
Week 1
1 / 6 Weeks
Day 2
1A
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
2A
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2B
Decline Crunch
3 Sets
10-20 Reps
3A
Deadlift (Barbell)
5 Sets
5 Reps
70%
3B
Dip (Bodyweight)
3 Sets
AMRAP
4A
Good Morning
3 Sets
8-12 Reps
4B
Pull-Up (Bodyweight)
3 Sets
AMRAP
Day 3
1A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Band Pull Apart
3 Sets
20 Reps
2A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2B
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3A
Overhead Press (Barbell)
5 Sets
5 Reps
70%
3B
Pullover (Dumbbell)
3 Sets
12-15 Reps
4A
Pull-Up (Bodyweight)
3 Sets
AMRAP
4B
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Band Pull Apart
3 Sets
20 Reps
2A
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
3A
Bench Press (Barbell)
5 Sets
5 Reps
70%
3B
Pull-Up (Bodyweight)
3 Sets
AMRAP
4A
Skull Crusher
3 Sets
10-15 Reps
4B
Decline Crunch (Weighted)
3 Sets
10-20 Reps
Day 4
1A
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
2A
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2B
Decline Crunch (Weighted)
3 Sets
10-20 Reps
3A
Squat (Barbell)
5 Sets
5 Reps
70%
3B
Push Up
3 Sets
AMRAP
4
Split Squat (Barbell)
3 Sets
8-12 Reps
5
Bent Over Row (Barbell)
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Band Pull Apart
3 Sets
20 Reps
2A
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
3A
Bench Press (Barbell)
5 Sets
5 Reps
65%
3B
Pull-Up (Bodyweight)
3 Sets
AMRAP
4A
Skull Crusher
3 Sets
10-15 Reps
4B
Decline Crunch (Weighted)
3 Sets
10-20 Reps
Day 2
1A
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
2A
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2B
Decline Crunch
3 Sets
10-20 Reps
3A
Deadlift (Barbell)
5 Sets
5 Reps
65%
3B
Dip (Bodyweight)
3 Sets
AMRAP
4A
Good Morning
3 Sets
8-12 Reps
4B
Pull-Up (Bodyweight)
3 Sets
AMRAP
Day 3
1A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Band Pull Apart
3 Sets
20 Reps
2A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2B
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3A
Overhead Press (Barbell)
5 Sets
5 Reps
65%
3B
Pullover (Dumbbell)
3 Sets
12-15 Reps
4A
Pull-Up (Bodyweight)
3 Sets
AMRAP
4B
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
Day 4
1A
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
2A
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2B
Decline Crunch (Weighted)
3 Sets
10-20 Reps
3A
Squat (Barbell)
5 Sets
5 Reps
65%
3B
Push Up
3 Sets
AMRAP
4
Split Squat (Barbell)
3 Sets
8-12 Reps
5
Bent Over Row (Barbell)
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Band Pull Apart
3 Sets
20 Reps
2A
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
85%
95%
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
3A
Bench Press (Barbell)
5 Sets
5 Reps
75%
3B
Pull-Up (Bodyweight)
3 Sets
AMRAP
4A
Skull Crusher
3 Sets
10-15 Reps
4B
Decline Crunch (Weighted)
3 Sets
10-20 Reps
Day 2
1A
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
2A
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
85%
95%
2B
Decline Crunch
3 Sets
10-20 Reps
3A
Deadlift (Barbell)
5 Sets
5 Reps
75%
3B
Dip (Bodyweight)
3 Sets
AMRAP
4A
Good Morning
3 Sets
8-12 Reps
4B
Pull-Up (Bodyweight)
3 Sets
AMRAP
Day 3
1A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Band Pull Apart
3 Sets
20 Reps
2A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
85%
95%
2B
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3A
Overhead Press (Barbell)
5 Sets
5 Reps
75%
3B
Pullover (Dumbbell)
3 Sets
12-15 Reps
4A
Pull-Up (Bodyweight)
3 Sets
AMRAP
4B
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
Day 4
1A
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
2A
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
85%
95%
2B
Decline Crunch (Weighted)
3 Sets
10-20 Reps
3A
Squat (Barbell)
5 Sets
5 Reps
75%
3B
Push Up
3 Sets
AMRAP
4
Split Squat (Barbell)
3 Sets
8-12 Reps
5
Bent Over Row (Barbell)
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Band Pull Apart
3 Sets
20 Reps
2A
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
3A
Bench Press (Barbell)
5 Sets
5 Reps
70%
3B
Pull-Up (Bodyweight)
3 Sets
AMRAP
4A
Skull Crusher
3 Sets
10-15 Reps
4B
Decline Crunch (Weighted)
3 Sets
10-20 Reps
Day 2
1A
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
2A
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2B
Decline Crunch
3 Sets
10-20 Reps
3A
Deadlift (Barbell)
5 Sets
5 Reps
70%
3B
Dip (Bodyweight)
3 Sets
AMRAP
4A
Good Morning
3 Sets
8-12 Reps
4B
Pull-Up (Bodyweight)
3 Sets
AMRAP
Day 3
1A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Band Pull Apart
3 Sets
20 Reps
2A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2B
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3A
Overhead Press (Barbell)
5 Sets
5 Reps
70%
3B
Pullover (Dumbbell)
3 Sets
12-15 Reps
4A
Pull-Up (Bodyweight)
3 Sets
AMRAP
4B
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
Day 4
1A
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
2A
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2B
Decline Crunch (Weighted)
3 Sets
10-20 Reps
3A
Squat (Barbell)
5 Sets
5 Reps
70%
3B
Push Up
3 Sets
AMRAP
4
Split Squat (Barbell)
3 Sets
8-12 Reps
5
Bent Over Row (Barbell)
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Band Pull Apart
3 Sets
20 Reps
2A
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
3A
Bench Press (Barbell)
5 Sets
5 Reps
65%
3B
Pull-Up (Bodyweight)
3 Sets
AMRAP
4A
Skull Crusher
3 Sets
10-15 Reps
4B
Decline Crunch (Weighted)
3 Sets
10-20 Reps
Day 2
1A
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
2A
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2B
Decline Crunch
3 Sets
10-20 Reps
3A
Deadlift (Barbell)
5 Sets
5 Reps
65%
3B
Dip (Bodyweight)
3 Sets
AMRAP
4A
Good Morning
3 Sets
8-12 Reps
4B
Pull-Up (Bodyweight)
3 Sets
AMRAP
Day 3
1A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Band Pull Apart
3 Sets
20 Reps
2A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2B
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3A
Overhead Press (Barbell)
5 Sets
5 Reps
65%
3B
Pullover (Dumbbell)
3 Sets
12-15 Reps
4A
Pull-Up (Bodyweight)
3 Sets
AMRAP
4B
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
Day 4
1A
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
2A
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2B
Decline Crunch (Weighted)
3 Sets
10-20 Reps
3A
Squat (Barbell)
5 Sets
5 Reps
65%
3B
Push Up
3 Sets
AMRAP
4
Split Squat (Barbell)
3 Sets
8-12 Reps
5
Bent Over Row (Barbell)
3 Sets
10-15 Reps
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Band Pull Apart
3 Sets
20 Reps
2A
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
85%
95%
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
3A
Bench Press (Barbell)
5 Sets
5 Reps
75%
3B
Pull-Up (Bodyweight)
3 Sets
AMRAP
4A
Skull Crusher
3 Sets
10-15 Reps
4B
Decline Crunch (Weighted)
3 Sets
10-20 Reps
Day 2
1A
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
2A
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
85%
95%
2B
Decline Crunch
3 Sets
10-20 Reps
3A
Deadlift (Barbell)
5 Sets
5 Reps
75%
3B
Dip (Bodyweight)
3 Sets
AMRAP
4A
Good Morning
3 Sets
8-12 Reps
4B
Pull-Up (Bodyweight)
3 Sets
AMRAP
Day 3
1A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Band Pull Apart
3 Sets
20 Reps
2A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
85%
95%
2B
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3A
Overhead Press (Barbell)
5 Sets
5 Reps
75%
3B
Pullover (Dumbbell)
3 Sets
12-15 Reps
4A
Pull-Up (Bodyweight)
3 Sets
AMRAP
4B
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
Day 4
1A
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
30%
40%
50%
1B
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
2A
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
75%
85%
95%
2B
Decline Crunch (Weighted)
3 Sets
10-20 Reps
3A
Squat (Barbell)
5 Sets
5 Reps
75%
3B
Push Up
3 Sets
AMRAP
4
Split Squat (Barbell)
3 Sets
8-12 Reps
5
Bent Over Row (Barbell)
3 Sets
10-15 Reps