Minimalist 5/3/1

by GenkiSudo

Program Description

Basic 5/3/1 with minimal exercises. Use 90% of your 1RM for all calcs. On assistance exercises use a double progression or dynamic double progression. Weighted pull ups are added as a third day but can be ignored for a classic simple 2 day 5/3/1 split. I would just add tricep work on the bench day. I would recommend still doing more exercises as time allows but this program will work as the minimum when time/recovery is at a premium.

Program Overview

Level
Novice, Intermediate
Goal
Athletics, Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
40 minutes
Created
Dec 20, 2025 03:01
Last Edited
Dec 20, 2025 03:28

Muscle Engagement

Front

Back

MuscleSet

Triceps

12.5%

Upper Back

12.5%

Front Delts

10.4%

Lats

10.4%

Quadriceps

8.3%

Glutes

8.3%

Hamstrings

8.3%

Middle Delts

6.3%

Abs

6.3%

Biceps

6.3%

Chest

4.2%

Lower Back

2.1%

Forearms

2.1%

Adductors

2.1%

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WEEK 1

WEEK 2

WEEK 3

Day 1

Overhead Press (Barbell)

5 reps

65%

75%

85%

Deadlift (Barbell)

5 reps

65%

75%

85%

Preacher Curl (Dumbbell)

8-10 reps

RPE 8

Day 1

Overhead Press (Barbell)

3 reps

70%

80%

90%

Deadlift (Barbell)

3 reps

70%

80%

90%

Preacher Curl (Dumbbell)

8-10 reps

RPE 8

Day 1

Overhead Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Deadlift (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Preacher Curl (Dumbbell)

8-10 reps

RPE 8

Day 2

Bench Press (Barbell)

5 reps

65%

75%

85%

Squat (Barbell)

5 reps

65%

75%

85%

Barbell Row

8-10 reps

RPE 8

Day 2

Bench Press (Barbell)

3 reps

70%

80%

90%

Squat (Barbell)

3 reps

70%

80%

90%

Barbell Row

8-10 reps

RPE 8

Day 2

Bench Press (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Squat (Barbell)

5 reps

3 reps

1 reps

75%

85%

95%

Barbell Row

8-10 reps

RPE 8

Day 3

Pull-Up (Weighted)

5 reps

65%

75%

85%

High Pull

8-10 reps

RPE 8

Tricep Extension (Barbell)

8-10 reps

RPE 8

Day 3

Pull-Up (Weighted)

3 reps

70%

80%

90%

High Pull

8-10 reps

RPE 8

Tricep Extension (Barbell)

8-10 reps

RPE 8

Day 3

Pull-Up (Weighted)

5 reps

3 reps

1 reps

75%

85%

95%

High Pull

8-10 reps

RPE 8

Tricep Extension (Barbell)

8-10 reps

RPE 8

Day 1

Overhead Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Deadlift (Barbell)

1 Set

5 Reps

65%

75%

85%

Preacher Curl (Dumbbell)

3 Sets

8-10 Reps

Day 2

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Barbell Row

3 Sets

8-10 Reps

Day 3

Pull-Up (Weighted)

1 Set

5 Reps

65%

75%

85%

High Pull

3 Sets

8-10 Reps

Tricep Extension (Barbell)

3 Sets

8-10 Reps