Cut, fullbody 5/3/1

by

Program Description

Maintain strength during cut

Program Overview

Level
Intermediate
Goal
Powerlifting, Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jul 21, 2025 05:50
Last Edited
Jul 21, 2025 05:54

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Breathing Squats

1

20 reps

RPE 10

3

Neutral Grip Chins

2

20 reps

RPE 10

4

Dumbbell Row

1

1

10 reps

20 reps

RPE 10

RPE 10

Day 1

1

Bench Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Breathing Squats

1

20 reps

RPE 10

3

Neutral Grip Chins

2

20 reps

RPE 10

4

Dumbbell Row

1

1

10 reps

20 reps

RPE 10

RPE 10

Day 1

1

Bench Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Breathing Squats

1

20 reps

RPE 10

3

Neutral Grip Chins

2

20 reps

RPE 10

4

Dumbbell Row

1

1

10 reps

20 reps

RPE 10

RPE 10

Day 1

1

Squat (Barbell)

1

10 reps

65%

2

Bench Press (Barbell)

1

10 reps

65%

3

Pendlay Row

1

10 reps

65%

4

Deadlift (Barbell)

1

10 reps

65%

5

Overhead Press (Barbell)

1

10 reps

65%

6

Neutral Grip Chins

1

10 reps

-

Day 2

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Chin-Up (Weighted)

2

8 reps

RPE 10

3

Overhead Press (Barbell)

2

10 reps

RPE 10

4

Pendlay Row

2

8 reps

RPE 10

Day 2

1

Squat (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Chin-Up (Weighted)

2

8 reps

RPE 10

3

Overhead Press (Barbell)

2

10 reps

RPE 10

4

Pendlay Row

2

8 reps

RPE 10

Day 2

1

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Chin-Up (Weighted)

2

8 reps

RPE 10

3

Overhead Press (Barbell)

2

10 reps

RPE 10

4

Pendlay Row

2

8 reps

RPE 10

Day 2

1

Squat (Barbell)

1

10 reps

65%

2

Bench Press (Barbell)

1

10 reps

65%

3

Pendlay Row

1

10 reps

65%

4

Deadlift (Barbell)

1

10 reps

65%

5

Overhead Press (Barbell)

1

10 reps

65%

6

Neutral Grip Chins

1

10 reps

-

Day 3

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Bench Press (Barbell)

2

10 reps

RPE 10

3

Pendlay Row

2

5 reps

RPE 10

4

Overhead Press (Barbell)

2

10 reps

RPE 10

Day 3

1

Deadlift (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Bench Press (Barbell)

2

10 reps

RPE 10

3

Pendlay Row

2

5 reps

RPE 10

4

Overhead Press (Barbell)

2

10 reps

RPE 10

Day 3

1

Deadlift (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Bench Press (Barbell)

2

10 reps

RPE 10

3

Pendlay Row

2

5 reps

RPE 10

4

Overhead Press (Barbell)

2

10 reps

RPE 10

Day 1

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Breathing Squats

1 Set

20 Reps

@10

3

Neutral Grip Chins

2 Sets

20 Reps

@10

4

Dumbbell Row

1 Set

1 Set

10 Reps

20 Reps

@10

@10

Day 2

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Chin-Up (Weighted)

2 Sets

8 Reps

@10

3

Overhead Press (Barbell)

2 Sets

10 Reps

@10

4

Pendlay Row

2 Sets

8 Reps

@10

Day 3

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Bench Press (Barbell)

2 Sets

10 Reps

@10

3

Pendlay Row

2 Sets

5 Reps

@10

4

Overhead Press (Barbell)

2 Sets

10 Reps

@10