5\3\1 ppl by arnav

by Arnav S.

Program Description

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Program Overview

Level
Novice, Intermediate, Advanced
Goal
Powerlifting, Powerbuilding, Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
20 minutes
Created
Jun 15, 2025 04:19
Last Edited
Jun 15, 2025 04:19

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

4

5 reps

78%

Day 1

1

Squat (Barbell)

1

1

1

1

5 reps

5 reps

5 reps

5 reps

78%

85%

82%

77%

Day 1

1

Squat (Barbell)

1

1

1

3 reps

3 reps

3 reps

85%

90%

86%

Day 1

1

Squat (Barbell)

1

2

3 reps

3 reps

88%

80%

Day 2

1

Bench Press (Barbell)

4

5 reps

78%

Day 2

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

78%

85%

77%

Day 2

1

Bench Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

85%

90%

86%

Day 2

1

Bench Press (Barbell)

1

2

3 reps

3 reps

88%

80%

Day 3

1

Deadlift (Barbell)

2

1

5 reps

5 reps

78%

70%

Day 3

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

78%

85%

77%

Day 3

1

Deadlift (Barbell)

2

1

3 reps

3 reps

85%

75%

Day 3

1

Deadlift (Barbell)

1

2

3 reps

3 reps

85%

75%

Day 4

1

Squat (Barbell)

3

3 reps

85%

Day 4

1

Squat (Barbell)

1

1

1

3 reps

3 reps

3 reps

85%

90%

86%

Day 4

1

Squat (Barbell)

1

1

1

2

3 reps

1 reps

1 reps

5 reps

80%

89%

92%

75%

Day 4

1

Squat (Barbell)

1

1 reps

RPE 10

Day 5

1

Bench Press (Barbell)

3

3 reps

85%

Day 5

1

Bench Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

85%

90%

86%

Day 5

1

Bench Press (Barbell)

1

1

1

2

3 reps

1 reps

1 reps

5 reps

88%

91%

94%

75%

Day 5

1

Bench Press (Barbell)

1

1 reps

RPE 10

Day 6

1

Deadlift (Barbell)

1

1

1

3 reps

3 reps

3 reps

85%

80%

70%

Day 6

1

Deadlift (Barbell)

1

1

1

3 reps

3 reps

3 reps

80%

90%

81%

Day 6

1

Deadlift (Barbell)

1

1

1

2

3 reps

1 reps

1 reps

5 reps

80%

89%

92%

75%

Day 6

1

Deadlift (Barbell)

1

1 reps

RPE 10

Day 1

1

Squat (Barbell)

4 Sets

5 Reps

78%

Day 2

1

Bench Press (Barbell)

4 Sets

5 Reps

78%

Day 3

1

Deadlift (Barbell)

2 Sets

1 Set

5 Reps

5 Reps

78%

70%

Day 4

1

Squat (Barbell)

3 Sets

3 Reps

85%

Day 5

1

Bench Press (Barbell)

3 Sets

3 Reps

85%

Day 6

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

3 Reps

3 Reps

3 Reps

85%

80%

70%