Dyon 5/3/1

by Dyon V

1 athletes joined

Program Description

5/3/1 variation. A 3-day split, with alternating Front Squats and Dumbbel Bench, and Hang Power Cleans on Deadlift days.

Program Overview

Level
Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jan 14, 2025 12:34
Last Edited
Jun 18, 2025 11:21

Summary

Unlock your strength potential with the Dyon 5/3/1 program, a focused 4-week training plan designed for serious lifters. Committing just three days a week, you'll tackle a mix of barbell and bodyweight exercises, including squats, deadlifts, and pull-ups, all structured around the proven 5/3/1 method. Each session emphasizes progressive overload, pushing you to lift heavier and build muscle efficiently. Get ready to elevate your performance and achieve your fitness goals with this well-rounded regimen!

Muscle Engagement

Front

Back

MuscleSet

Glutes

12.9%

Hamstrings

12.1%

Upper Back

9.8%

Quadriceps

9.1%

Triceps

9.1%

Front Delts

9.1%

Abs

6.1%

Chest

6.1%

Lats

6.1%

Biceps

5.3%

Lower Back

4.9%

Olympic

3.8%

Middle Delts

Adductors

1.5%

Forearms

1.1%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

5 reps

70%

78%

85%

Bench Press (Dumbbell)

8 reps

RPE 8

Pull-Up (Bodyweight)

10 reps

Seated Overhead Press (Dumbbell)

8 reps

RPE 8

Day 1

Squat (Barbell)

3 reps

75%

83%

90%

Bench Press (Dumbbell)

5 reps

RPE 8

Pull-Up (Weighted)

5 reps

RPE 9

Seated Overhead Press (Dumbbell)

8 reps

RPE 8

Day 1

Squat (Barbell)

5 reps

3 reps

1 reps

80%

88%

95%

Bench Press (Dumbbell)

3 reps

RPE 8

Pull-Up (Bodyweight)

10 reps

Seated Overhead Press (Dumbbell)

8 reps

RPE 8

Day 1

Squat (Barbell)

5 reps

40%

50%

60%

Bench Press (Dumbbell)

10 reps

RPE 6

Pull-Up (Weighted)

5 reps

Seated Overhead Press (Dumbbell)

8 reps

RPE 8

Day 2

Hang Power Clean

5 reps

3 reps

2 reps

1 reps

RPE 8

Deadlift (Barbell)

5 reps

70%

78%

85%

Hanging Leg Raise

10 reps

Bicep Curl (Dumbbell)

10 reps

RPE 7

Day 2

Hang Power Clean

5 reps

3 reps

2 reps

1 reps

RPE 8

Deadlift (Barbell)

3 reps

75%

83%

90%

Hanging Leg Raise

10 reps

Bicep Curl (Dumbbell)

8 reps

RPE 8

Day 2

Hang Power Clean

5 reps

3 reps

2 reps

1 reps

RPE 8

Deadlift (Barbell)

5 reps

3 reps

1 reps

80%

88%

95%

Hanging Leg Raise

10 reps

Bicep Curl (EZ Bar)

5 reps

RPE 9

Day 2

Hang Power Clean

5 reps

RPE 8

Deadlift (Barbell)

5 reps

40%

50%

60%

Hanging Leg Raise

10 reps

Day 3

Front Squat (Barbell)

5 reps

70%

78%

85%

Bench Press (Barbell)

5 reps

70%

78%

85%

Pull-Up (Bodyweight)

10 reps

Leg Curl

10 reps

RPE 8

Day 3

Front Squat (Barbell)

3 reps

75%

83%

90%

Bench Press (Barbell)

3 reps

75%

83%

90%

Pull-Up (Weighted)

6 reps

Leg Curl

10 reps

RPE 8

Day 3

Front Squat (Barbell)

5 reps

3 reps

1 reps

80%

88%

95%

Bench Press (Barbell)

5 reps

3 reps

1 reps

80%

88%

95%

Pull-Up (Bodyweight)

10 reps

Leg Curl

10 reps

RPE 8

Day 3

Front Squat (Barbell)

5 reps

40%

50%

60%

Bench Press (Barbell)

5 reps

40%

50%

60%

Pull-Up (Weighted)

6 reps

Leg Curl

10 reps

RPE 8

Day 1

Squat (Barbell)

1 Set

5 Reps

70%

78%

85%

Bench Press (Dumbbell)

3 Sets

8 Reps

Pull-Up (Bodyweight)

3 Sets

10 Reps

Seated Overhead Press (Dumbbell)

3 Sets

8 Reps

Day 2

Hang Power Clean

1 Set

5 Reps

3 Reps

2 Reps

1 Reps

Deadlift (Barbell)

1 Set

5 Reps

70%

78%

85%

Hanging Leg Raise

3 Sets

10 Reps

Bicep Curl (Dumbbell)

3 Sets

10 Reps

Day 3

Front Squat (Barbell)

1 Set

5 Reps

70%

78%

85%

Bench Press (Barbell)

1 Set

5 Reps

70%

78%

85%

Pull-Up (Bodyweight)

3 Sets

10 Reps

Leg Curl

3 Sets

10 Reps