5/3/1 Powerbuilding: Strength & Size Hybrid

Program Description

This is a hybrid program designed for lifters who want the best of both worlds: the raw strength of a powerlifter and the muscularity of a bodybuilder. It combines Jim Wendler’s proven 5/3/1 strength system with hypertrophy-focused bodybuilding accessories inspired by Jeff Nippard. This program runs on a 4-day upper/lower split, with the main lift of the day following 5/3/1 progression, then transitioning into accessory work designed to build size, improve weak points, and support long-term strength gains. The result: steady progression on the big 3 lifts while also filling out your frame with some good ol’ hypertrophy. -Each week follows a 5/3/1 progression scheme for the main lifts: • Week 1: 3×5 (moderate) • Week 2: 3×3 (heavier) • Week 3: 5/3/1 (true heavy week) • Week 4: Deload (non-negotiable) -Progression Model • Start with a Training Max (TM) of ~85–90% of your true max for each lift. After completing each 4-week cycle: • Add +5 lbs to your upper body Training Maxes (Bench) • Add +10 lbs to your lower body Training Maxes (Squat & Deadlift) -Important Caveat ⚠️ This program pushes both strength and hypertrophy, which means the total workload is high. To run it successfully, you must: • Take recovery seriously (sleep, food, hydration). • Never skip the deload week — this is where your body adapts and grows. • Auto-regulate accessory volume — if strength is dipping or fatigue is too high, cut back on “extra” sets or high RPE Remember: this is a long-term program, not a short-term sprint. Running it responsibly will forge both strength and size over months of cycles.

Program Overview