Unlock your strength potential with the 5/3/1 | 3x5 | Upper Lower program, designed for serious lifters ready to elevate their game over 4 weeks. This 6-day routine combines heavy compound lifts with targeted accessory work, ensuring balanced development across all major muscle groups. With a focus on progressive overload, you’ll push your limits while building muscle and enhancing overall performance. Get ready to take your upper and lower body strength to new heights!

To fuse raw strength and muscle-building volume into one cohesive plan—leveraging Jim Wendler’s 5/3/1 cycles for progressive overload, 3×5 compound work for Power-building.

5/3/1 | 3x5 | Upper Lower [6X]

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Week 1

Week 2

Week 3

Week 4

Overhead Press (Barbell)

Seated Shoulder Press (Dumbbell)

Upper B

Sumo Deadlift (Barbell)

Deadlift (Barbell)

Leg Extension

Hip Abductor (Machine)

Cable Crunch

Lower A

Bench Press (Barbell)

Bench Press (Close Grip)

Barbell Row

Pull-Up (Assisted)

Upper A

Squat (Barbell)

Leg Curl

Calf Raise (Leg Press)

Lower B

Hip Thrust (Machine)

Lower C

Dip (Weighted)

Overhead Tricep Extension (Cable)

Chest Fly (Machine)

Upper C

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