5/3/1 - Powerbuilder Edition

Program Description

This is a 5/3/1 variation that I have designed. PLEASE USE A 85% TRAINING MAX (TM) NOT A TRUE 1RM. When the app prompts a 1RM only put 85% of that 1RM. If my 1 rep max on bench is 160kg then I put 136kg in the 1RM request. This is not for beginners - please see 5/3/1 for beginners or starting strength. I built this with "Power-Building" in mind, taking some concepts from 5/3/1 and building something I personally aim to follow. As a result it may not be the ideal program for your needs but feel free to edit more specific to your goals. I have set it up to run for 3 weeks, you then increase your TM as per 5/3/1 guidance or take a deload week (which is not programmed) and then rerun it. Accessories have been chosen for my needs so adjust accordingly. There's nothing magic about this program. I am also running a mini experiment of all accessory work being within 2-3 x 5-12. Heavier load, lower volume, higher intensity overall. You will do 2 main lifts per session with GPP/Bodybuilding volume work in an Upper/Lower split. All muscles will be hit 2x per week with sufficient volume for growth. Sessions will follow: AMRAP for main lift, then volume work for mirrored main lift (Deadlift/Squat & Bench/OHP) followed by the GPP/Bodybuilding work, as mentioned. 5/3/1 also programs in jumps and throws - I HIGHLY recommend you do them - but understand they are not mandatory. I haven't programmed any conditioning so follow 5/3/1 guidelines for this. I would say: 2-4 easy sessions and 1-2 hard sessions per week. You can adjust per your needs and ability but don't be the lifter who skips conditioning work - "The better conditioned lifter always wins". For accessory work: do what you feel you can handle, train hard but don't go overboard. The worst thing you can do when in a hole is keep digging. I am doing a little experiment as I mentioned. This is just for me to see how I react to a heavier load, lower rep style work. I have recently been doing a RP (Renaissance Periodisation) style of large ranges, pushing reps high with lower load etc and I want to switch it up. You could still do that style here but that is why I have written it this way. As its 4x per week you can run it as: A. On Off Repeat, B. 2 On 1 Off 2 On 2 Off, C. 2 On 1 Off repeat. Other recommendations: 1. Super-set as much as you'd like so long as it makes sense. Throw in ab work or pair two exercises together that don't interfere with one another i.e. bicep and triceps work. 2. Don't overthink it - just do the work and move on. 3. DO YOUR CONDITIONING - 20-30 mins steady state counts but also do something that challenges you i.e. prowler, Cross fit conditioning WOD whatever - again see point 2.

Program Overview