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5/3/1 w/ muscle endurance
by Tucker Robinson
27 athletes joined
Program Description
Top End Strength and Muscle Endurance
Program Overview
Level
Novice, Intermediate, Beginner
Goal
Powerlifting, Muscle & Sculpting
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Jan 13, 2024 02:04
Last Edited
Jun 14, 2024 04:30
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Week 1
1 / 3 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Hip Bridge March
1 Set
100 Reps
@9
4
Lunge (Barbell)
1 Set
100 Reps
@8
5
Step-Up (Weighted)
1 Set
100 Reps
@8
6
Ab Wheel
1 Set
100 Reps
@10
Day 1
1
Overhead Press (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
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
4
Dip (Assisted)
1 Set
100 Reps
@9
5
Push Up
1 Set
100 Reps
@9.5
6
Pull-Up (Band)
1 Set
100 Reps
@9.5
7
Abs Crunch (Bodyweight)
1 Set
100 Reps
@9.5
Day 3
1
Overhead Press (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
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
4
Overhead Press (Barbell)
1 Set
100 Reps
@9.5
5
Dip (Assisted)
1 Set
100 Reps
@9
6
Bent Over Row (Barbell)
1 Set
100 Reps
@9
7
Ab Wheel
1 Set
50 Reps
@9
8
Abs Crunch (Weighted)
1 Set
50 Reps
@10
Day 1
1
Overhead Press (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
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
4
Dip (Assisted)
1 Set
100 Reps
@9
5
Push Up
1 Set
100 Reps
@9.5
6
Pull-Up (Band)
1 Set
100 Reps
@9.5
7
Abs Crunch (Bodyweight)
1 Set
100 Reps
@9.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
3
Hip Bridge March
1 Set
100 Reps
@9
4
Lunge (Barbell)
1 Set
100 Reps
@8
5
Step-Up (Weighted)
1 Set
100 Reps
@9.5
6
Ab Wheel
1 Set
100 Reps
@10
Day 3
1
Overhead Press (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
Pull-Up (Weighted)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
4
Overhead Press (Barbell)
1 Set
100 Reps
@9
5
Dip (Assisted)
1 Set
100 Reps
@9
6
Bent Over Row (Barbell)
1 Set
100 Reps
@9.5
7
Ab Wheel
1 Set
50 Reps
@9
8
Abs Crunch (Weighted)
1 Set
50 Reps
@10
Day 1
1
Overhead Press (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
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
4
Dip (Assisted)
1 Set
100 Reps
@9
5
Push Up
1 Set
100 Reps
@9
6
Pull-Up (Band)
1 Set
100 Reps
@9.5
7
Abs Crunch (Bodyweight)
1 Set
100 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
3
Hip Bridge March
1 Set
100 Reps
@9
4
Lunge (Barbell)
1 Set
100 Reps
@8
5
Step-Up (Weighted)
1 Set
100 Reps
@9.5
6
Ab Wheel
1 Set
100 Reps
@10
Day 3
1
Overhead Press (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
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
4
Overhead Press (Barbell)
1 Set
100 Reps
@9
5
Dip (Assisted)
1 Set
100 Reps
@9
6
Bent Over Row (Barbell)
1 Set
100 Reps
@9.5
7
Ab Wheel
1 Set
50 Reps
@9
8
Abs Crunch (Weighted)
1 Set
50 Reps
@10