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5-3-1 Boring But Big

by Tristan

Program Description

Feel free to add more accessory work. I run an fsl set of 10 after the heavy bench and overhead press. I usually substitute front squats and behind-the-neck presses on the 5x10 days for variation (using the same percentage). Deload every training cycle or or two. Or not. I’m not your mom. Good luck!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 20, 2025 01:33
  • Last Edited
    Dec 20, 2025 02:27
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.9%
Front Delts
13%
Glutes
11.1%
Quadriceps
10.1%
Hamstrings
10.1%
Abs
9.5%
Middle Delts
7%
Chest
7%
Biceps
4.7%
Lower Back
4.4%
Adductors
2.5%
Forearms
1.9%
Upper Back
1.9%
Lats
1.9%
Rear Delts
0.9%
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
10 reps
50%
3
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8.5-10
4
Back Extension
3
8-10 reps
RPE 8.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
50%
3
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8.5-10
4
Back Extension
3
8-10 reps
RPE 8.5-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
50%
3
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8.5-10
4
Back Extension
3
8-10 reps
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8.5-10
4
Dip (Weighted)
3
8-10 reps
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8.5-10
4
Dip (Weighted)
3
8-10 reps
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
50%
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8.5-10
4
Dip (Weighted)
3
8-10 reps
RPE 8.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Hanging Leg Raise
3
8-10 reps
RPE 8.5-10
4
Tricep Extension (Cable)
3
8-10 reps
RPE 8.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Hanging Leg Raise
3
8-10 reps
RPE 8.5-10
4
Tricep Extension (Cable)
3
8-10 reps
RPE 8.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
10 reps
50%
3
Hanging Leg Raise
3
8-10 reps
RPE 8.5-10
4
Tricep Extension (Cable)
3
8-10 reps
RPE 8.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
50%
3
Bicep Curl (Barbell)
3
8-10 reps
RPE 8.5-10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Bicep Curl (Barbell)
3
8-10 reps
RPE 8.5-10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
50%
3
Bicep Curl (Barbell)
3
8-10 reps
RPE 8.5-10
4
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5-10
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
5 Sets
10 Reps
50%
3
Hammer Curl (Dumbbell)
3 Sets
8-10 Reps
@8.5-10
4
Back Extension
3 Sets
8-10 Reps
@8.5-10
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
5 Sets
10 Reps
50%
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
@8.5-10
4
Dip (Weighted)
3 Sets
8-10 Reps
@8.5-10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
5 Sets
10 Reps
50%
3
Hanging Leg Raise
3 Sets
8-10 Reps
@8.5-10
4
Tricep Extension (Cable)
3 Sets
8-10 Reps
@8.5-10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
10 Reps
50%
3
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@8.5-10
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8.5-10