5/3/1 Widowmaker

by Jon C.

Program Description

Size and strength

Program Overview

Level
Intermediate, Novice, Advanced
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Jan 03, 2026 08:57
Last Edited
Jan 03, 2026 01:14

Muscle Engagement

Front

Back

MuscleSet

Front Delts

13.3%

Abs

12.5%

Quadriceps

10.4%

Glutes

10.4%

Hamstrings

10.4%

Triceps

10.4%

Chest

9.6%

Lats

5.8%

Upper Back

5.2%

Biceps

2.9%

Adductors

2.6%

Lower Back

2.6%

Middle Delts

2.3%

Forearms

1.4%

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WEEK 1

WEEK 2

WEEK 3

Day 1

1

Squat (Barbell)

1

1

1

1

5 reps

5 reps

5 reps

20 reps

65%

75%

85%

65%

2

Jump Squat

5

10 reps

RPE 8

3

Bent Leg Raise

5

10 reps

-

Day 1

1

Squat (Barbell)

1

1

1

1

3 reps

3 reps

3 reps

20 reps

70%

80%

90%

70%

2

Jump Squat

5

10 reps

RPE 8

3

Bent Leg Raise

5

10 reps

-

Day 1

1

Squat (Barbell)

1

1

1

1

5 reps

3 reps

1 reps

20 reps

75%

85%

95%

75%

2

Jump Squat

5

10 reps

RPE 8

3

Bent Leg Raise

5

10 reps

-

Day 2

1

Military Press (Barbell)

1

1

1

1

5 reps

5 reps

5 reps

20 reps

65%

75%

85%

65%

2

Diamond Push Up

5

10 reps

-

3

Inverted Row

5

10 reps

-

4

Bicep Curl (EZ Bar)

5

10 reps

-

Day 2

1

Military Press (Barbell)

1

1

1

1

3 reps

3 reps

3 reps

20 reps

70%

80%

90%

70%

2

Diamond Push Up

5

10 reps

-

3

Inverted Row

5

10 reps

-

4

Bicep Curl (EZ Bar)

5

10 reps

-

Day 2

1

Military Press (Barbell)

1

1

1

1

5 reps

3 reps

1 reps

20 reps

75%

85%

95%

75%

2

Diamond Push Up

5

10 reps

-

3

Inverted Row

5

10 reps

-

4

Bicep Curl (EZ Bar)

5

10 reps

-

Day 3

1

Deadlift (Barbell)

1

1

1

1

5 reps

5 reps

5 reps

20 reps

65%

75%

85%

65%

2A

Romanian Deadlift (Barbell)

5

10 reps

-

2B

Ab Wheel

5

10 reps

-

Day 3

1

Deadlift (Barbell)

1

1

1

1

3 reps

3 reps

3 reps

20 reps

70%

80%

90%

70%

2A

Romanian Deadlift (Barbell)

5

10 reps

-

2B

Ab Wheel

5

10 reps

-

Day 3

1

Deadlift (Barbell)

1

1

1

1

5 reps

3 reps

1 reps

20 reps

75%

85%

95%

75%

2A

Romanian Deadlift (Barbell)

5

10 reps

-

2B

Ab Wheel

5

10 reps

-

Day 4

1

Bench Press (Barbell)

1

1

1

1

5 reps

5 reps

5 reps

20 reps

65%

75%

85%

65%

2A

Push Up

5

10 reps

-

2B

Pullover (Dumbbell)

5

10 reps

-

2C

Front Raise

5

10 reps

-

Day 4

1

Bench Press (Barbell)

1

1

1

1

3 reps

3 reps

3 reps

20 reps

70%

80%

90%

70%

2A

Push Up

5

10 reps

-

2B

Pullover (Dumbbell)

5

10 reps

-

2C

Front Raise

5

10 reps

-

Day 4

1

Bench Press (Barbell)

1

1

1

1

5 reps

3 reps

1 reps

20 reps

75%

85%

95%

75%

2A

Push Up

5

10 reps

-

2B

Pullover (Dumbbell)

5

10 reps

-

2C

Front Raise

5

10 reps

-

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

20 Reps

65%

75%

85%

65%

2

Jump Squat

5 Sets

10 Reps

@8

3

Bent Leg Raise

5 Sets

10 Reps

-

Day 2

1

Military Press (Barbell)

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

20 Reps

65%

75%

85%

65%

2

Diamond Push Up

5 Sets

10 Reps

-

3

Inverted Row

5 Sets

10 Reps

-

4

Bicep Curl (EZ Bar)

5 Sets

10 Reps

-

Day 3

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

20 Reps

65%

75%

85%

65%

2A

Romanian Deadlift (Barbell)

5 Sets

10 Reps

-

2B

Ab Wheel

5 Sets

10 Reps

-

Day 4

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

20 Reps

65%

75%

85%

65%

2A

Push Up

5 Sets

10 Reps

-

2B

Pullover (Dumbbell)

5 Sets

10 Reps

-

2C

Front Raise

5 Sets

10 Reps

-