logo
BoostcampPNG
5/3/1 PPL by POE
by Sam.Tsang
Program Description
Using 5/3/1 program and PPL to gain strength and muscles, can skip week 4 if you free great after week 3.
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jun 16, 2024 02:06
Last Edited
Jun 22, 2024 12:55
down_app
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Dip (Weighted)
2 Sets
1 Set
6-8 Reps
8-12 Reps
4
Lateral Raise (Machine)
3 Sets
8-12 Reps
5
Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 2
1
Sumo Deadlift (Barbell)
4 Sets
3 Reps
85%
2
Barbell Row
2 Sets
1 Set
6-8 Reps
8-12 Reps
3
Hyperextension
3 Sets
8-12 Reps
4
Face Pull
2 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
4
Hip Adductor (Machine)
3 Sets
8-12 Reps
5
Leg Extension
2 Sets
8-12 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
3 Reps
85%
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4
Pec Deck (Machine)
2 Sets
8-12 Reps
Day 5
1
Sumo Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Sumo Deadlift (Barbell)
1 Set
AMRAP
85%
3
Stiff Leg Deadlift
2 Sets
1 Set
6-8 Reps
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Lying Leg Curl
2 Sets
8-12 Reps
Day 6
1
Squat (Barbell)
4 Sets
3 Reps
85%
2
Leg Press (45 Degrees)
2 Sets
1 Set
6-8 Reps
8-12 Reps
3
Hip Abductor (Machine)
3 Sets
8-12 Reps
4
Calf Raise (Leg Press)
2 Sets
8-12 Reps