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SBD 5/3/1 Powerbuilding
by BRDKILLR
1 athletes joined
Program Description
Power building program that uses 5/3/1 progression whilst focusing on keeping a balanced physique. 2 days on, 1 off, repeat.
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Powerbuilding, Powerlifting, Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Jun 15, 2024 04:23
Last Edited
Jun 16, 2024 07:34
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Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Squat (Barbell)
1 Set
AMRAP
90%
3
Squat (Barbell)
3 Sets
3 Reps
85%
4
Romanian Deadlift (Barbell)
2 Sets
7-9 Reps
80%
5
Leg Extension
2 Sets
10-12 Reps
@9
6
Lying Leg Curl
2 Sets
10-12 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Bench Press (Barbell)
1 Set
AMRAP
90%
3
Bench Press (Barbell)
1 Set
3 Reps
85%
4
Pull-Up (Weighted)
1 Set
6 Reps
82.5%
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
6
Incline Chest Press (Machine)
2 Sets
10-12 Reps
@9
7
Seated Row (Cable)
2 Sets
8-10 Reps
@9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Deadlift (Barbell)
1 Set
AMRAP
90%
3
Deadlift (Barbell)
2 Sets
3 Reps
85%
4
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@9
5
Glute-Ham Raise
2 Sets
AMRAP
@10
6
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@9
Day 4
1
Seated Overhead Press (Dumbbell)
2 Sets
8 Reps
80%
2
Bicep Curl (EZ Bar)
2 Sets
10-12 Reps
@9
3
Lateral Raise (Cable)
3 Sets
10-12 Reps
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-12 Reps
@9
@9
@8
5
Hammer Curl
1 Set
AMRAP
@10
6
Bayesian Curl
1 Set
AMRAP
@10