5/3/1 | 5x5 | Push Pull Leg Push Proterior Arm

To fuse raw strength and muscle-building volume into one cohesive plan—leveraging Jim Wendler’s 5/3/1 cycles for progressive overload, 5×5 compound work for hypertrophy, and a push/pull/legs split with extra posterior-chain and arm days to ensure balanced development, correct weaknesses, and minimize injury risk.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Chest Fly (Machine)

Dip (Weighted)

Overhead Tricep Extension (Cable)

Push Day

Barbell Row

Pull-Up (Assisted)

Seated Row (Cable)

Hammer Curl (Dumbbell)

Pull Day

Squat (Barbell)

Leg Extension

Calf Raise (Leg Press)

Cable Crunch

Leg Day

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Sumo Deadlift (Barbell)

Hip Abductor (Machine)

Proterior Day

Overhead Press (Barbell)

Arm Day

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