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5/3/1 + SBD
by Bailey P.
13 athletes joined
Program Description
Build size and strength
Program Overview
Level
Novice, Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Apr 10, 2024 02:03
Last Edited
Jun 17, 2024 04:29
down_app
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Tricep Pushdown (Cable)
2 Sets
AMRAP
@9.5
4
Lying Leg Curl
3 Sets
8-10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9.5
4
Rear Delt Fly (Dumbbell)
2 Sets
10-12 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
4
Leg Extension
3 Sets
8-12 Reps
@8.5
Day 4
1
Squat (Paused)
3 Sets
10 Reps
60%
2
Bench Press (Paused)
3 Sets
10 Reps
60%
3
Deadlift (Paused)
3 Sets
10 Reps
60%
Day 4
1
Squat (Paused)
3 Sets
10 Reps
60%
2
Bench Press (Paused)
3 Sets
10 Reps
60%
3
Deadlift (Paused)
3 Sets
10 Reps
60%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
3
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
4
Leg Extension
3 Sets
8-12 Reps
@8.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
3
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9.5
4
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
3
Tricep Extension (Dumbbell)
3 Sets
8-10 Reps
@8.5
4
Lying Leg Curl
3 Sets
8-10 Reps
@8.5
Day 4
1
Squat (Paused)
3 Sets
10 Reps
60%
2
Bench Press (Paused)
3 Sets
10 Reps
60%
3
Deadlift (Paused)
3 Sets
10 Reps
60%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
3
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
4
Leg Extension
3 Sets
8-12 Reps
@8.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
3
Pull-Up (Bodyweight)
2 Sets
AMRAP
@9.5
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8.5
5
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
@8.5
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
3
Tricep Pushdown (Cable)
2 Sets
AMRAP
@9.5
4
Lying Leg Curl
3 Sets
8-10 Reps
@8.5
Day 4
1
Squat (Paused)
3 Sets
10 Reps
60%
2
Bench Press (Paused)
3 Sets
10 Reps
60%
3
Deadlift (Paused)
3 Sets
10 Reps
60%
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Bench Press (Barbell)
3 Sets
5 Reps
60%
3
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
4
Leg Extension
3 Sets
8-12 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
60%
2
Overhead Press (Barbell)
3 Sets
5 Reps
60%
3
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9.5
4
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8.5
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
60%
2
Bench Press (Barbell)
3 Sets
5 Reps
60%
3
Tricep Extension (Dumbbell)
3 Sets
8-10 Reps
@8.5
4
Lying Leg Curl
3 Sets
8-10 Reps
@8.5