5/3/1 Strength

by Keanu M.

Program Description

Build up raw strength and the 4 main lifts.

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Powerlifting, Athletics
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 10, 2025 06:51
Last Edited
Apr 30, 2025 01:20

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

1

1

1

1

5 reps

5 reps

5 reps

1 reps

65%

75%

85%

100%

2

Bench Press (Paused)

3

5-10 reps

RPE 8

3

Dip (Weighted)

3

3-6 reps

RPE 8

Day 1

1

Bench Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Bench Press (Paused)

3

5-10 reps

RPE 9

3

Dip (Weighted)

3

3-6 reps

RPE 9

Day 1

1

Bench Press (Barbell)

1

1

1

1

5 reps

3 reps

1 reps

1 reps

75%

85%

95%

100%

2

Bench Press (Paused)

3

5-10 reps

RPE 10

3

Dip (Weighted)

3

3-6 reps

RPE 10

Day 1

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Bench Press (Paused)

3

5-10 reps

RPE 6

3

Dip (Weighted)

3

3-6 reps

RPE 6

Day 2

1

Squat (Barbell)

1

1

1

1

5 reps

5 reps

5 reps

1 reps

65%

75%

85%

100%

2

Squat (Barbell)

3

5-10 reps

RPE 8

3

Split Squat (Dumbbell)

3

3-6 reps

RPE 8

Day 2

1

Squat (Barbell)

1

1

1

1

5 reps

5 reps

5 reps

1 reps

65%

75%

85%

100%

2

Squat (Barbell)

3

5-10 reps

RPE 9

3

Split Squat (Dumbbell)

3

3-6 reps

RPE 9

Day 2

1

Squat (Barbell)

1

1

1

1

5 reps

5 reps

5 reps

1 reps

65%

75%

85%

100%

2

Squat (Barbell)

3

5-10 reps

RPE 10

3

Split Squat (Dumbbell)

3

3-6 reps

RPE 10

Day 2

1

Squat (Barbell)

1

1

1

1

5 reps

5 reps

5 reps

1 reps

65%

75%

85%

100%

2

Squat (Barbell)

3

5-10 reps

RPE 6

3

Split Squat (Dumbbell)

3

3-6 reps

RPE 6

Day 3

1

Overhead Press (Barbell)

1

1

1

1

5 reps

5 reps

5 reps

1 reps

65%

75%

85%

100%

2

Overhead Press (Dumbbell)

3

5-10 reps

RPE 8

3

Face Pull

3

15-20 reps

RPE 8

4A

Lateral Raise (Dumbbell)

3

10-20 reps

RPE 8

4B

Upright Row (Dumbbell)

3

10-20 reps

RPE 8

Day 3

1

Overhead Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Overhead Press (Dumbbell)

3

5-10 reps

RPE 9

3

Face Pull

3

15-20 reps

RPE 9

4A

Lateral Raise (Dumbbell)

3

10-20 reps

RPE 9

4B

Upright Row (Dumbbell)

3

10-20 reps

RPE 9

Day 3

1

Overhead Press (Barbell)

1

1

1

1

5 reps

3 reps

1 reps

1 reps

75%

85%

95%

100%

2

Overhead Press (Dumbbell)

3

5-10 reps

RPE 10

3

Face Pull

3

15-20 reps

RPE 10

4A

Lateral Raise (Dumbbell)

3

10-20 reps

RPE 10

4B

Upright Row (Dumbbell)

3

10-20 reps

RPE 10

Day 3

1

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Overhead Press (Dumbbell)

3

5-10 reps

RPE 6

3

Face Pull

3

15-20 reps

RPE 6

4A

Lateral Raise (Dumbbell)

3

10-20 reps

RPE 6

4B

Upright Row (Dumbbell)

3

10-20 reps

RPE 6

Day 4

1

Deadlift (Barbell)

1

1

1

1

5 reps

5 reps

5 reps

1 reps

65%

75%

85%

100%

2

Bent Over Row (Barbell)

3

5-10 reps

RPE 8

3

Pull-Up (Weighted)

3

3-6 reps

RPE 8

Day 4

1

Deadlift (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Bent Over Row (Barbell)

3

5-10 reps

RPE 9

3

Pull-Up (Weighted)

3

3-6 reps

RPE 9

Day 4

1

Deadlift (Barbell)

1

1

1

1

5 reps

3 reps

1 reps

1 reps

75%

85%

95%

100%

2

Bent Over Row (Barbell)

3

5-10 reps

RPE 10

3

Pull-Up (Weighted)

3

3-6 reps

RPE 10

Day 4

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Bent Over Row (Barbell)

3

5-10 reps

RPE 6

3

Pull-Up (Weighted)

3

3-6 reps

RPE 6

Day 1

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

1 Reps

65%

75%

85%

100%

2

Bench Press (Paused)

3 Sets

5-10 Reps

@8

3

Dip (Weighted)

3 Sets

3-6 Reps

@8

Day 3

1

Overhead Press (Barbell)

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

1 Reps

65%

75%

85%

100%

2

Overhead Press (Dumbbell)

3 Sets

5-10 Reps

@8

3

Face Pull

3 Sets

15-20 Reps

@8

4A

Lateral Raise (Dumbbell)

3 Sets

10-20 Reps

@8

4B

Upright Row (Dumbbell)

3 Sets

10-20 Reps

@8

Day 4

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

1 Reps

65%

75%

85%

100%

2

Bent Over Row (Barbell)

3 Sets

5-10 Reps

@8

3

Pull-Up (Weighted)

3 Sets

3-6 Reps

@8

Day 2

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

1 Reps

65%

75%

85%

100%

2

Squat (Barbell)

3 Sets

5-10 Reps

@8

3

Split Squat (Dumbbell)

3 Sets

3-6 Reps

@8