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5/3/1 for Hardgainers

by zcd
65 athletes joined

Program Description

Push assistance: Dip, push-up, or dumbbell bench/incline/press (choose one) – 50-100 total reps Pull assistance: Pull-up, row, lat pulldown, inverted row, curl, shrug (choose one) – 50-100 total reps Single leg / core assistance: Any abdominal, low back, single-leg movement, kettlebell swing, kettlebell snatch (choose one) – 50-100 total reps https://www.jimwendler.com/blogs/jimwendler-com/5-3-1-for-hardgainers

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Muscle & Sculpting, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 14, 2024 08:14
  • Last Edited
    Jul 11, 2025 04:45

Summary

Unlock your strength potential with the 5/3/1 for Hardgainers program, designed specifically for those looking to build muscle and increase power over 3 weeks. This 4-day weekly routine emphasizes foundational lifts like the squat and deadlift, supplemented with targeted accessory work to enhance overall performance. Each session is strategically crafted to push your limits while allowing for recovery, ensuring you make consistent gains. Perfect for the dedicated lifter ready to transform their physique and strength in a garage gym setup.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
5 reps
85%
3
Squat (Barbell)
1
20 reps
65%
4
Push Accessories
1
50-100 reps
-
5
Pull Accessories
1
50-100 reps
-
6
Single Leg / Core Accessories
1
50-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
70%
80%
2
Squat (Barbell)
1
5 reps
90%
3
Squat (Barbell)
1
20 reps
70%
4
Push Accessories
1
50-100 reps
-
5
Pull Accessories
1
50-100 reps
-
6
Single Leg / Core Accessories
1
50-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
75%
85%
2
Squat (Barbell)
1
5 reps
95%
3
Squat (Barbell)
1
20 reps
75%
4
Push Accessories
1
50-100 reps
-
5
Pull Accessories
1
50-100 reps
-
6
Single Leg / Core Accessories
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
65%
75%
85%
2
Push Accessories
1
50-100 reps
-
3
Pull Accessories
1
50-100 reps
-
4
Prowler/Air Dyne
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
70%
80%
90%
2
Push Accessories
1
50-100 reps
-
3
Pull Accessories
1
50-100 reps
-
4
Prowler/Air Dyne
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
75%
85%
95%
2
Push Accessories
1
50-100 reps
-
3
Pull Accessories
1
50-100 reps
-
4
Prowler/Air Dyne
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
5 reps
85%
3
Deadlift (Barbell)
5
5 reps
65%
4
Push Accessories
1
50-100 reps
-
5
Pull Accessories
1
50-100 reps
-
6
Single Leg / Core Accessories
1
50-100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
70%
80%
2
Deadlift (Barbell)
1
5 reps
90%
3
Deadlift (Barbell)
5
5 reps
70%
4
Push Accessories
1
50-100 reps
-
5
Pull Accessories
1
50-100 reps
-
6
Single Leg / Core Accessories
1
50-100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
75%
85%
2
Deadlift (Barbell)
1
5 reps
95%
3
Deadlift (Barbell)
5
5 reps
75%
4
Push Accessories
1
50-100 reps
-
5
Pull Accessories
1
50-100 reps
-
6
Single Leg / Core Accessories
1
50-100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
10
5 reps
65%
3
Push Accessories
1
50-100 reps
-
4
Pull Accessories
1
50-100 reps
-
5
Prowler/Air Dyne
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
10
5 reps
70%
3
Push Accessories
1
50-100 reps
-
4
Pull Accessories
1
50-100 reps
-
5
Prowler/Air Dyne
1
20-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Push Accessories
1
50-100 reps
-
4
Pull Accessories
1
50-100 reps
-
5
Prowler/Air Dyne
1
20-30 mins
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
5 Reps
85%
3
Squat (Barbell)
1 Set
20 Reps
65%
4
Push Accessories
1 Set
50-100 Reps
-
5
Pull Accessories
1 Set
50-100 Reps
-
6
Single Leg / Core Accessories
1 Set
50-100 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Push Accessories
1 Set
50-100 Reps
-
3
Pull Accessories
1 Set
50-100 Reps
-
4
Prowler/Air Dyne
1 Set
20-30 mins
-
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)
1 Set
5 Reps
85%
3
Deadlift (Barbell)
5 Sets
5 Reps
65%
4
Push Accessories
1 Set
50-100 Reps
-
5
Pull Accessories
1 Set
50-100 Reps
-
6
Single Leg / Core Accessories
1 Set
50-100 Reps
-
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
10 Sets
5 Reps
65%
3
Push Accessories
1 Set
50-100 Reps
-
4
Pull Accessories
1 Set
50-100 Reps
-
5
Prowler/Air Dyne
1 Set
20-30 mins
-