Program Description
Hitting every muscle group hard
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Bodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout90 minutes
- CreatedAug 17, 2025 11:20
- Last EditedAug 25, 2025 10:34

Summary
Unlock your strength potential with the 5/3/1 program, a focused 4-week plan designed for serious lifters ready to elevate their game. Committing just four days a week, you'll engage in a structured regimen that emphasizes progressive overload and compound movements, ensuring you build muscle and increase your lifting capacity. Each session incorporates essential exercises like the Romanian Deadlift and Leg Press, targeting major muscle groups for balanced development. Get ready to push your limits and achieve your fitness goals with this proven method!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.5%
Triceps
10.2%
Hamstrings
9.3%
Quadriceps
8.2%
Biceps
8.1%
Chest
7.8%
Lats
7.6%
Front Delts
7.6%
Glutes
6.6%
Middle Delts
5.2%
Rear Delts
4.9%
Abductors
3.7%
Lower Back
3.5%
Adductors
3.2%
Abs
1.8%
Forearms
1%
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Face Pull
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8
3
Tricep Pushdown (Cable)
1
2
15 reps
12 reps
RPE 7
RPE 9
4
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
5
Cable Crossover
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Face Pull
2
1
12 reps
10 reps
RPE 8
RPE 9
3
Tricep Pushdown (Cable)
2
1
12 reps
8 reps
RPE 8
RPE 9
4
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
5
Cable Crossover
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7.5
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 8
RPE 9.5
3
Face Pull
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Tricep Pushdown (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
5
Single Arm Pushdown
1
2
10 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Incline Bench Press (Dumbbell)
1
2
10 reps
6 reps
RPE 8
RPE 9.5
3
Face Pull
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
4
Tricep Pushdown (Cable)
1
2
10 reps
8 reps
RPE 9
RPE 9.5
5
Single Arm Pushdown
1
2
10 reps
8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
5 reps
5 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Chest Supported Row (Machine)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Lat Pulldown
2
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9
4
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8
RPE 8.5
5
Bicep Curl (Dumbbell)
2
1
12 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
2
2
10 reps
8 reps
RPE 7.5
RPE 9
4
Lateral Raise (Cable)
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Bicep Curl (Dumbbell)
1
2
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 7
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
1 reps
1 reps
1 reps
RPE 7.5
RPE 8.5
RPE 9.5
2
Chest Supported Row (Machine)
2
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9
3
Lat Pulldown
1
1
1
10 reps
6 reps
6 reps
RPE 8
RPE 8
RPE 9
4
Lateral Raise (Cable)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Chest Supported Row (Machine)
2
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9
3
Lat Pulldown
1
1
1
10 reps
6 reps
6 reps
RPE 8
RPE 8
RPE 9
4
Lateral Raise (Cable)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
3
Rear Delt Fly (Cable)
2
1
15 reps
12 reps
RPE 7
RPE 7.5
4
Incline Bench Press (Dumbbell)
2
2
12 reps
10 reps
RPE 7
RPE 7.5
5
T-Bar Row
2
1
12 reps
10 reps
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Hammer Curl (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Rear Delt Fly (Cable)
2
1
10 reps
8 reps
RPE 8
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 8.5
5
T-Bar Row
1
1
1
12 reps
10 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1 reps
1 reps
1 reps
RPE 7.5
RPE 8.5
RPE 9.5
2
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
4
Rear Delt Fly (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 9
5
T-Bar Row
1
1
2
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7.5
RPE 9
RPE 9.5
3
Incline Bench Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
4
Rear Delt Fly (Cable)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 9
5
T-Bar Row
1
1
2
10 reps
8 reps
8 reps
RPE 8
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
5 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Romanian Deadlift (Barbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8
3
Leg Extension
2
2
15 reps
12 reps
RPE 7
RPE 7.5
4
Hip Adductor (Machine)
2
2
15 reps
12 reps
RPE 7
RPE 7.5
5
Hip Abductor (Machine)
2
2
15 reps
12 reps
RPE 7
RPE 7.5
6
Leg Curl
1
2
1
12 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
3 reps
3 reps
3 reps
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
2
10 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
2
2
12 reps
10 reps
RPE 7.5
RPE 8
4
Hip Adductor (Machine)
2
2
15 reps
12 reps
RPE 7.5
RPE 8
5
Hip Abduction (Band)
2
2
15 reps
12 reps
RPE 7.5
RPE 8
6
Leg Curl
1
2
1
12 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1 reps
1 reps
1 reps
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
3
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
2
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hip Abductor (Machine)
1
1
2
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
6
Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Romanian Deadlift (Barbell)
1
1
2
8 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9.5
3
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Hip Adductor (Machine)
1
1
2
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
5
Hip Abductor (Machine)
1
1
2
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
6
Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 9.5
Week 1
1 / 4 Weeks
Day 4
1
Leg Press1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6.5
@7.5
@8.5
2
Romanian Deadlift (Barbell)2 Sets
2 Sets
10 Reps
8 Reps
@7.5
@8
3
Leg Extension2 Sets
2 Sets
15 Reps
12 Reps
@7
@7.5
4
Hip Adductor (Machine)2 Sets
2 Sets
15 Reps
12 Reps
@7
@7.5
5
Hip Abductor (Machine)2 Sets
2 Sets
15 Reps
12 Reps
@7
@7.5
6
Leg Curl1 Set
2 Sets
1 Set
12 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
Day 1
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6.5
@7.5
@8.5
2
Face Pull1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@8
3
Tricep Pushdown (Cable)1 Set
2 Sets
15 Reps
12 Reps
@7
@9
4
Single Arm Tricep Extension (Cable)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@9
5
Cable Crossover1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@8
@8.5
@9
Day 3
1
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6.5
@7.5
@8.5
2
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7
@7.5
@8
3
Rear Delt Fly (Cable)2 Sets
1 Set
15 Reps
12 Reps
@7
@7.5
4
Incline Bench Press (Dumbbell)2 Sets
2 Sets
12 Reps
10 Reps
@7
@7.5
5
T-Bar Row2 Sets
1 Set
12 Reps
10 Reps
@8
@9.5
Day 2
1
Trap Bar Deadlift1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6.5
@7.5
@8.5
2
Chest Supported Row (Machine)1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
12 Reps
@7
@7.5
@8
@8.5
3
Lat Pulldown2 Sets
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@7
@8.5
@9
4
Lateral Raise (Cable)1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@8
@8
@8.5
5
Bicep Curl (Dumbbell)2 Sets
1 Set
12 Reps
10 Reps
@8
@9