Powerbuilding 5/3/1

This program is designed for those who enjoy combining lifting with other activities such as running or cycling. Each session typically takes 40 to 50 minutes and consists of around 10 to 15 sets per day. The program also considers those who wish to include additional cardio training—such as running or cycling—on workout days, not just on designated rest or cardio days.

This program is a powerbuilding routine built on the foundation of Wendler’s 5/3/1 method. It aims to increase strength in the big three lifts (squat, bench press, and deadlift) while promoting hypertrophy and body recomposition.

The weekly structure follows a 5-day split:
Lower – Upper – Rest (or Cardio) – Lower – Push – Pull – Rest (or Cardio).

Each main lift progresses using the 5/3/1 principles, while accessory movements focus on volume, symmetry, and muscle development. Optional cardio or active recovery is recommended on rest days for improved conditioning and fat loss.

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Week 1

Week 2

Week 3

Squat (Barbell)

Deficit Deadlift (Barbell)

Leg Curl

Lateral Raise (Dumbbell)

One Arm Lateral Raise (Dumbbell)

Lower

Bench Press (Barbell)

Overhead Press (Dumbbell)

Seated Row (Machine)

Seated Row (One Arm)

Upper

Deadlift (Barbell)

Squat (Paused)

Reverse Hack Squat

Lunge (Barbell)

Military Press (Barbell)

Incline Bench Press (Smith Machine)

Tricep Rope Push Down (Cable)

SuperROM Front Raise

Front Raise

Chest Fly (Machine)

Push

Lat Pulldown

Straight Arm Pulldown

Incline Curl (Dumbbell)

Rear Delt Fly (Machine)

Single Leg Deadlift

Pull

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