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

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.

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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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