Lil_Sammy's 5-3-1

by Samuel Ponomarenko

Program Description

This program is designed to help lifters build strength by hitting both volume and intensity goals.

Program Overview

Level
Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
120 minutes
Created
Jul 07, 2025 04:32
Last Edited
Jul 07, 2025 05:15

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

4

5 reps

78%

2

Long Pause Bench Press

1

2

6 reps

6 reps

RPE 8

RPE 7

3

Pull-Up (Weighted)

3

1-10 reps

RPE 8

4

Bicep Curl (Dumbbell)

3

10 reps

RPE 9

Day 1

1

Squat (Barbell)

3

3 reps

85%

2

Long Pause Bench Press

1

2

4 reps

4 reps

RPE 8

RPE 7

3

Pull-Up (Weighted)

3

1-10 reps

RPE 8

4

Bicep Curl (Dumbbell)

3

10 reps

RPE 9

Day 1

1

Squat (Barbell)

1

2

3 reps

3 reps

88%

80%

2

Long Pause Bench Press

1

2

5 reps

5 reps

RPE 8

RPE 7

3

Pull-Up (Weighted)

3

1-10 reps

RPE 8

4

Bicep Curl (Dumbbell)

3

10 reps

RPE 9

Day 1

1

Squat (Barbell)

1

1 reps

RPE 9.5-10

Day 2

1

Bench Press (Barbell)

4

5 reps

78%

2

Leg Press

3

8 reps

RPE 8

3

Seated Row (Cable)

3

8-12 reps

RPE 8

4

Overhead Tricep Extension (Cable)

3

8-12 reps

RPE 9

Day 2

1

Bench Press (Barbell)

3

3 reps

85%

2

Leg Press

3

8 reps

RPE 8

3

Seated Row (Cable)

3

8-12 reps

RPE 8

4

Overhead Tricep Extension (Cable)

3

8-12 reps

RPE 9

Day 2

1

Bench Press (Barbell)

1

2

3 reps

3 reps

88%

80%

2

Leg Press

3

8 reps

RPE 8

3

Seated Row (Cable)

3

8-12 reps

RPE 8

4

Overhead Tricep Extension (Cable)

3

8-12 reps

RPE 9

Day 2

1

Bench Press (Barbell)

1

1 reps

RPE 9.5-10

Day 3

1

Deadlift (Barbell)

2

1

5 reps

5 reps

78%

70%

2

Seated Overhead Press (Barbell)

3

5-7 reps

RPE 8

3

Leg Extension

3

8-14 reps

RPE 8

4

Rear Delt Fly (Cable)

3

10-15 reps

RPE 9.5

Day 3

1

Deadlift (Barbell)

1

1

1

3 reps

3 reps

3 reps

85%

80%

70%

2

Seated Overhead Press (Barbell)

3

5-7 reps

RPE 8

3

Leg Extension

3

8-14 reps

RPE 8

4

Rear Delt Fly (Cable)

3

10-15 reps

RPE 9.5

Day 3

1

Deadlift (Barbell)

1

2

3 reps

3 reps

85%

75%

2

Seated Overhead Press (Barbell)

3

5-7 reps

RPE 8

3

Leg Extension

3

8-14 reps

RPE 8

4

Rear Delt Fly (Cable)

3

10-15 reps

RPE 9.5

Day 3

1

Deadlift (Barbell)

1

1 reps

RPE 9.5-10

Day 4

1

Sumo Deadlift (Barbell)

2

5 reps

70%

2

JM Press

3

8 reps

RPE 8

3

Romanian Deadlift (Barbell)

3

10 reps

RPE 8

4

Single Arm Row (Dumbbell)

3

6-8 reps

RPE 8.5

Day 4

1

Sumo Deadlift (Barbell)

1

1

3 reps

3 reps

75%

72.5%

2

JM Press

3

8 reps

RPE 8

3

Romanian Deadlift (Barbell)

3

10 reps

RPE 8

4

Single Arm Row (Dumbbell)

3

6-8 reps

RPE 8.5

Day 4

1

Sumo Deadlift (Barbell)

1

1

3 reps

3 reps

80%

70%

2

JM Press

3

8 reps

RPE 8

3

Romanian Deadlift (Barbell)

3

10 reps

RPE 8

4

Single Arm Row (Dumbbell)

3

6-8 reps

RPE 8.5

Day 4

1

Sumo Deadlift (Barbell)

1

1 reps

RPE 9.5-10

Day 1

1

Squat (Barbell)

4 Sets

5 Reps

78%

2

Long Pause Bench Press

1 Set

2 Sets

6 Reps

6 Reps

@8

@7

3

Pull-Up (Weighted)

3 Sets

1-10 Reps

@8

4

Bicep Curl (Dumbbell)

3 Sets

10 Reps

@9

Day 2

1

Bench Press (Barbell)

4 Sets

5 Reps

78%

2

Leg Press

3 Sets

8 Reps

@8

3

Seated Row (Cable)

3 Sets

8-12 Reps

@8

4

Overhead Tricep Extension (Cable)

3 Sets

8-12 Reps

@9

Day 3

1

Deadlift (Barbell)

2 Sets

1 Set

5 Reps

5 Reps

78%

70%

2

Seated Overhead Press (Barbell)

3 Sets

5-7 Reps

@8

3

Leg Extension

3 Sets

8-14 Reps

@8

4

Rear Delt Fly (Cable)

3 Sets

10-15 Reps

@9.5

Day 4

1

Sumo Deadlift (Barbell)

2 Sets

5 Reps

70%

2

JM Press

3 Sets

8 Reps

@8

3

Romanian Deadlift (Barbell)

3 Sets

10 Reps

@8

4

Single Arm Row (Dumbbell)

3 Sets

6-8 Reps

@8.5