Program Description
Structured 5/3/1 program with detraining built in.
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding
- EquipmentGarage Gym
- Program Length11 weeks
- Time Per Workout60 minutes
- CreatedOct 27, 2024 12:58
- Last EditedOct 27, 2024 02:00
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Chin-Up (Weighted)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
70%
80%
90%
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
3
5 reps
70%
4
Dip (Weighted)
5
10 reps
RPE 8
5
Chin-Up (Weighted)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Squat (Barbell)
5
5 reps
65%
4
Dip (Weighted)
5
10 reps
RPE 8
5
Chin-Up (Weighted)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Squat (Barbell)
3
3 reps
75%
4
Dip (Weighted)
5
10 reps
RPE 8
5
Chin-Up (Weighted)
5
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Decline Sit Up (Weighted)
3
8-10 reps
RPE 9
5
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Decline Sit Up (Weighted)
3
8-10 reps
RPE 9
5
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Seated Overhead Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Decline Sit Up (Weighted)
3
8-10 reps
RPE 9
5
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Seated Overhead Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Decline Sit Up (Weighted)
3
8-10 reps
RPE 9
5
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Seated Overhead Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Decline Sit Up (Weighted)
3
8-10 reps
RPE 9
5
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Seated Overhead Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Decline Sit Up (Weighted)
3
8-10 reps
RPE 9
5
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
70%
80%
90%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Seated Overhead Press (Barbell)
1
AMRAP
90%
3
Seated Overhead Press (Barbell)
3
5 reps
70%
4
Decline Sit Up (Weighted)
5
10 reps
RPE 8
5
Dumbbell Row
5
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Seated Overhead Press (Barbell)
1
AMRAP
85%
3
Seated Overhead Press (Barbell)
5
5 reps
65%
4
Decline Sit Up (Weighted)
5
10 reps
RPE 8
5
Dumbbell Row
5
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Seated Overhead Press (Barbell)
1
AMRAP
95%
3
Seated Overhead Press (Barbell)
3
3 reps
75%
4
Decline Sit Up (Weighted)
5
10 reps
RPE 8
5
Dumbbell Row
5
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Face Pull
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Face Pull
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Face Pull
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Face Pull
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Face Pull
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
10 reps
50%
3
Dip (Weighted)
3
8-10 reps
RPE 9
4
Face Pull
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
70%
80%
90%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Deadlift (Barbell)
3
5 reps
70%
4
Dip (Weighted)
5
10 reps
RPE 8
5
Face Pull
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Deadlift (Barbell)
5
5 reps
65%
4
Dip (Weighted)
5
10 reps
RPE 8
5
Face Pull
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
3
5 reps
75%
4
Dip (Weighted)
5
10 reps
RPE 8
5
Face Pull
5
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Decline Sit Up (Weighted)
3
8-10 reps
RPE 9
5
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Decline Sit Up (Weighted)
3
8-10 reps
RPE 9
5
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Decline Sit Up (Weighted)
3
8-10 reps
RPE 9
5
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Decline Sit Up (Weighted)
3
8-10 reps
RPE 9
5
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Decline Sit Up (Weighted)
3
8-10 reps
RPE 9
5
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
10 reps
50%
3
Dumbbell Row
3
8-10 reps
RPE 9
4
Decline Sit Up (Weighted)
3
8-10 reps
RPE 9
5
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
70%
80%
90%
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
3
5 reps
70%
4
Dumbbell Row
5
10 reps
RPE 8
5
Decline Sit Up (Weighted)
5
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
5
5 reps
65%
4
Dumbbell Row
5
10 reps
RPE 8
5
Decline Sit Up (Weighted)
5
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
3
3 reps
75%
4
Dumbbell Row
5
10 reps
RPE 8
5
Decline Sit Up (Weighted)
5
10 reps
RPE 8
6
Bulgarian Split Squat (Barbell)
5
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
5 reps
5 reps
70%
80%
90%
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
2A
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 9
3B
Concentration Curl
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
2A
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 9
3B
Concentration Curl
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
2A
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 9
3B
Concentration Curl
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
2A
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 9
3B
Concentration Curl
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
2A
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 9
3B
Concentration Curl
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
2A
Bicep Curl (Barbell)
3
8-10 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 9
3A
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 9
3B
Concentration Curl
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
5
10-12 reps
RPE 8
2B
Lateral Raise (Dumbbell)
5
10-12 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
5
10-12 reps
RPE 8
3B
Concentration Curl
5
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
5
10-12 reps
RPE 8
2B
Lateral Raise (Dumbbell)
5
10-12 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
5
10-12 reps
RPE 8
3B
Concentration Curl
5
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
5
10-12 reps
RPE 8
2B
Lateral Raise (Dumbbell)
5
10-12 reps
RPE 8
3A
Rear Delt Fly (Dumbbell)
5
10-12 reps
RPE 8
3B
Concentration Curl
5
10-12 reps
RPE 8
Week 1
1 / 11 Weeks
Day 1
1
Squat (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
Dip (Weighted)3 Sets
8-10 Reps
@9
4
Chin-Up (Weighted)3 Sets
8-10 Reps
@9
Day 2
1
Seated Overhead Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Overhead Press (Barbell)5 Sets
10 Reps
50%
3
Dumbbell Row3 Sets
8-10 Reps
@9
4
Decline Sit Up (Weighted)3 Sets
8-10 Reps
@9
5
Bulgarian Split Squat (Barbell)3 Sets
8-10 Reps
@9
Day 3
1
Deadlift (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
Dip (Weighted)3 Sets
8-10 Reps
@9
4
Face Pull3 Sets
8-10 Reps
@9
Day 4
1
Bench 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
Dumbbell Row3 Sets
8-10 Reps
@9
4
Decline Sit Up (Weighted)3 Sets
8-10 Reps
@9
5
Bulgarian Split Squat (Barbell)3 Sets
8-10 Reps
@9
Day 5
1
Pull-Up (Bodyweight)4 Sets
6-10 Reps
@9
2A
Bicep Curl (Barbell)3 Sets
8-10 Reps
@9
2B
Lateral Raise (Dumbbell)3 Sets
8-10 Reps
@9
3A
Rear Delt Fly (Dumbbell)3 Sets
8-10 Reps
@9
3B
Concentration Curl3 Sets
8-10 Reps
@9