Wendler 5/3/1 - PR Test

by Bertus
1 athletes joined

Program Description

7th Week PR test. Use between Leader and Anchor when your feeling strong.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Dec 26, 2024 08:19
  • Last Edited
    Jun 18, 2025 10:26

Summary

Unlock your strength potential with the Wendler 5/3/1 - PR Test program, designed for serious lifters ready to push their limits. Over the course of one week, you'll engage in four focused training days, targeting key lifts such as the squat, bench press, deadlift, and overhead press. Each session is structured to progressively challenge your strength, helping you achieve personal records while honing your technique. Perfect for those equipped with a garage gym, this program is your ticket to elevating your performance and building a solid foundation for future gains.
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
100%
Week 1
1 / 1 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
70%
80%
90%
100%
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
70%
80%
90%
100%
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
70%
80%
90%
100%
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
70%
80%
90%
100%