5/3/1 + Deload

by Duncan Smith

Program Description

5/3/1 Main lift with a few bodybuilding assistance movements. Built in deload.

Program Overview

Level
Intermediate
Goal
Powerbuilding, Bodybuilding, Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jul 14, 2025 04:08
Last Edited
Jul 14, 2025 04:40

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Military Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Bench Press (Dumbbell)

3

8-12 reps

-

3

Dumbbell Row

3

8-12 reps

-

4

Lat Pulldown

3

12-15 reps

-

Day 1

1

Military Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Bench Press (Dumbbell)

3

8-12 reps

-

3

Dumbbell Row

3

8-12 reps

-

4

Lat Pulldown

3

12-15 reps

-

Day 1

1

Military Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Bench Press (Dumbbell)

3

8-12 reps

-

3

Dumbbell Row

3

8-12 reps

-

4

Lat Pulldown

3

12-15 reps

-

Day 1

1

Military Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Bench Press (Dumbbell)

3

8-12 reps

-

3

Dumbbell Row

3

8-12 reps

-

4

Lat Pulldown

3

12-15 reps

-

Day 2

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Front Squat (Barbell)

3

8-12 reps

-

3

Leg Raise (Captain's Chair)

3

12-15 reps

-

Day 2

1

Deadlift (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Front Squat (Barbell)

3

8-12 reps

-

3

Leg Raise (Captain's Chair)

3

12-15 reps

-

Day 2

1

Deadlift (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Front Squat (Barbell)

3

8-12 reps

-

3

Leg Raise (Captain's Chair)

3

12-15 reps

-

Day 2

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Front Squat (Barbell)

3

8-12 reps

-

3

Leg Raise (Captain's Chair)

3

12-15 reps

-

Day 3

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Incline Bench Press (Dumbbell)

3

8-12 reps

-

3

Seated Row (Cable)

3

8-12 reps

-

4

Chin-Up (Assisted)

3

12-15 reps

-

Day 3

1

Bench Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Incline Bench Press (Dumbbell)

3

8-12 reps

-

3

Seated Row (Cable)

3

8-12 reps

-

4

Chin-Up (Assisted)

3

12-15 reps

-

Day 3

1

Bench Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Incline Bench Press (Dumbbell)

3

8-12 reps

-

3

Seated Row (Cable)

3

8-12 reps

-

4

Chin-Up (Assisted)

3

12-15 reps

-

Day 3

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Incline Bench Press (Dumbbell)

3

8-12 reps

-

3

Seated Row (Cable)

3

8-12 reps

-

4

Chin-Up (Assisted)

3

12-15 reps

-

Day 4

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Leg Press (45 Degrees)

3

8-12 reps

-

3

Leg Curl

3

10-15 reps

-

Day 4

1

Squat (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Leg Press (45 Degrees)

3

8-12 reps

-

3

Leg Curl

3

10-15 reps

-

Day 4

1

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Leg Press (45 Degrees)

3

8-12 reps

-

3

Leg Curl

3

10-15 reps

-

Day 4

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Leg Press (45 Degrees)

3

8-12 reps

-

3

Leg Curl

3

10-15 reps

-

Day 1

1

Military Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Bench Press (Dumbbell)

3 Sets

8-12 Reps

-

3

Dumbbell Row

3 Sets

8-12 Reps

-

4

Lat Pulldown

3 Sets

12-15 Reps

-

Day 2

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Front Squat (Barbell)

3 Sets

8-12 Reps

-

3

Leg Raise (Captain's Chair)

3 Sets

12-15 Reps

-

Day 3

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Incline Bench Press (Dumbbell)

3 Sets

8-12 Reps

-

3

Seated Row (Cable)

3 Sets

8-12 Reps

-

4

Chin-Up (Assisted)

3 Sets

12-15 Reps

-

Day 4

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Leg Press (45 Degrees)

3 Sets

8-12 Reps

-

3

Leg Curl

3 Sets

10-15 Reps

-