5/3/1 Leader

by Paul C.

1 athletes joined

Program Description

5/3/1 Leader + 7th Week Protocol

Program Overview

Level
Intermediate, Advanced
Goal
Powerbuilding, Athletics
Equipment
Full Gym
Program Length
7 weeks
Time Per Workout
60 minutes
Created
Aug 01, 2025 05:39
Last Edited
Aug 02, 2025 03:50

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

Day 1

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Bench Press (Barbell)

5

10 reps

50%

Day 1

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

Bench Press (Barbell)

5

10 reps

50%

Day 1

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

75%

85%

95%

2

Bench Press (Barbell)

5

10 reps

50%

Day 1

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Bench Press (Barbell)

5

10 reps

50%

Day 1

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

Bench Press (Barbell)

5

10 reps

50%

Day 1

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

75%

85%

95%

2

Bench Press (Barbell)

5

10 reps

50%

Day 1

1

Bench Press (Barbell)

1

1

1

1

5 reps

3 reps

1 reps

1 reps

70%

80%

90%

100%

Day 2

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Squat (Barbell)

5

10 reps

50%

Day 2

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

Squat (Barbell)

5

10 reps

50%

Day 2

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

75%

85%

95%

2

Squat (Barbell)

5

10 reps

50%

Day 2

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Squat (Barbell)

5

10 reps

50%

Day 2

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

Squat (Barbell)

5

10 reps

50%

Day 2

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

75%

85%

95%

2

Squat (Barbell)

5

10 reps

50%

Day 2

1

Squat (Barbell)

1

1

1

1

5 reps

3 reps

1 reps

1 reps

70%

80%

90%

100%

Day 3

1

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Overhead Press (Barbell)

5

10 reps

50%

Day 3

1

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

Overhead Press (Barbell)

5

10 reps

50%

Day 3

1

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

75%

85%

95%

2

Overhead Press (Barbell)

5

10 reps

50%

Day 3

1

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Overhead Press (Barbell)

5

10 reps

50%

Day 3

1

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

Overhead Press (Barbell)

5

10 reps

50%

Day 3

1

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

75%

85%

95%

2

Overhead Press (Barbell)

5

10 reps

50%

Day 3

1

Overhead Press (Barbell)

1

1

1

1

5 reps

3 reps

1 reps

1 reps

70%

80%

90%

100%

Day 4

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Deadlift (Barbell)

5

10 reps

50%

Day 4

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

Deadlift (Barbell)

5

10 reps

50%

Day 4

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

75%

85%

95%

2

Deadlift (Barbell)

5

10 reps

50%

Day 4

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Deadlift (Barbell)

5

10 reps

50%

Day 4

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

70%

80%

90%

2

Deadlift (Barbell)

5

10 reps

50%

Day 4

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

75%

85%

95%

2

Deadlift (Barbell)

5

10 reps

50%

Day 4

1

Deadlift (Barbell)

1

1

1

1

5 reps

3 reps

1 reps

1 reps

70%

80%

90%

100%

Day 1

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Bench Press (Barbell)

5 Sets

10 Reps

50%

Day 2

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Squat (Barbell)

5 Sets

10 Reps

50%

Day 3

1

Overhead Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Overhead Press (Barbell)

5 Sets

10 Reps

50%

Day 4

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Deadlift (Barbell)

5 Sets

10 Reps

50%