5/3/1 Boring But Big-Accessories Included (Custom)

by Chris L.

1 athletes joined

Program Description

Get strong and muscular on a time crunch, with somewhat limited equipment.

Program Overview

Level
Intermediate
Goal
Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
50 minutes
Created
Aug 21, 2025 12:03
Last Edited
Aug 21, 2025 04:10

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WEEK 1

WEEK 2

WEEK 3

Day 1

1

Bench Press (Barbell)

1

5 reps

85%

2

Bench Press (Barbell)

5

10 reps

50%

3

Tricep Pushdown (Cable)

5

10 reps

RPE 8.5

4

Chest Fly (Machine)

3

10 reps

RPE 10

Day 1

1

Bench Press (Barbell)

1

3 reps

90%

2

Bench Press (Barbell)

5

10 reps

60%

3

Tricep Pushdown (Cable)

5

10 reps

RPE 8.5

4

Chest Fly (Machine)

3

10 reps

RPE 10

Day 1

1

Bench Press (Barbell)

1

1 reps

95%

2

Bench Press (Barbell)

5

10 reps

70%

3

Tricep Pushdown (Cable)

5

10 reps

RPE 8.5

4

Chest Fly (Machine)

3

10 reps

RPE 10

Day 2

1

Deadlift (Barbell)

1

5 reps

85%

2

Hip Thrust (Machine)

5

10 reps

RPE 9.5

3

Single Arm Row (Dumbbell)

5

10 reps

RPE 8.5

4

Bicep Curl (Dumbbell)

3

10 reps

RPE 10

Day 2

1

Deadlift (Barbell)

1

3 reps

90%

2

Hip Thrust (Machine)

5

10 reps

RPE 9.5

3

Single Arm Row (Dumbbell)

5

10 reps

RPE 8.5

4

Bicep Curl (Dumbbell)

3

10 reps

RPE 10

Day 2

1

Deadlift (Barbell)

1

1 reps

95%

2

Hip Thrust (Machine)

5

10 reps

RPE 9.5

3

Single Arm Row (Dumbbell)

5

10 reps

RPE 8.5

4

Bicep Curl (Dumbbell)

3

10 reps

RPE 10

Day 3

1

Overhead Press (Barbell)

1

5 reps

85%

2

Overhead Press (Barbell)

5

10 reps

50%

3

Bicep Curl (Dumbbell)

5

10 reps

RPE 8.5

4

Lateral Raise (Dumbbell)

3

10 reps

RPE 10

Day 3

1

Overhead Press (Barbell)

1

3 reps

90%

2

Overhead Press (Barbell)

5

10 reps

60%

3

Bicep Curl (Dumbbell)

5

10 reps

RPE 8.5

4

Lateral Raise (Dumbbell)

3

10 reps

RPE 10

Day 3

1

Overhead Press (Barbell)

1

1 reps

95%

2

Overhead Press (Barbell)

5

10 reps

70%

3

Bicep Curl (Dumbbell)

5

10 reps

RPE 8.5

4

Lateral Raise (Dumbbell)

3

10 reps

RPE 10

Day 4

1

Squat (Barbell)

1

5 reps

85%

2

Squat (Barbell)

5

10 reps

50%

3

Back Extension (Weighted)

5

10 reps

RPE 6.5

4

Face Pull

5

10 reps

RPE 8.5

Day 4

1

Squat (Barbell)

1

3 reps

90%

2

Squat (Barbell)

5

10 reps

60%

3

Back Extension (Weighted)

5

10 reps

RPE 6.5

4

Face Pull

5

10 reps

RPE 8.5

Day 4

1

Squat (Barbell)

1

1 reps

95%

2

Squat (Barbell)

5

10 reps

70%

3

Back Extension (Weighted)

5

10 reps

RPE 6.5

4

Face Pull

5

10 reps

RPE 8.5

Day 1

1

Bench Press (Barbell)

1 Set

5 Reps

85%

2

Bench Press (Barbell)

5 Sets

10 Reps

50%

3

Tricep Pushdown (Cable)

5 Sets

10 Reps

@8.5

4

Chest Fly (Machine)

3 Sets

10 Reps

@10

Day 2

1

Deadlift (Barbell)

1 Set

5 Reps

85%

2

Hip Thrust (Machine)

5 Sets

10 Reps

@9.5

3

Single Arm Row (Dumbbell)

5 Sets

10 Reps

@8.5

4

Bicep Curl (Dumbbell)

3 Sets

10 Reps

@10

Day 3

1

Overhead Press (Barbell)

1 Set

5 Reps

85%

2

Overhead Press (Barbell)

5 Sets

10 Reps

50%

3

Bicep Curl (Dumbbell)

5 Sets

10 Reps

@8.5

4

Lateral Raise (Dumbbell)

3 Sets

10 Reps

@10

Day 4

1

Squat (Barbell)

1 Set

5 Reps

85%

2

Squat (Barbell)

5 Sets

10 Reps

50%

3

Back Extension (Weighted)

5 Sets

10 Reps

@6.5

4

Face Pull

5 Sets

10 Reps

@8.5