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Tristian’s 5x1

by Tristian H.
1 athletes joined

Program Description

**Tristian’s 5 Week Regroup** is a comprehensive 5-week program designed to help you reset and elevate your strength training. With 4 intense training weeks, ensuring you build strength and improve your performance week by week. Each session includes a mix of compound lifts, isolation exercises, and dynamic movements, targeting all major muscle groups while emphasizing proper form and technique. Get ready to push your limits and achieve new personal bests!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 15, 2025 12:18
  • Last Edited
    Nov 15, 2025 03:47

Summary

**Tristian’s 5 Week Regroup** is a focused, five-day-a-week program designed to enhance your strength and muscle endurance over the course of five weeks. Each session targets key lifts, including static holds and paused bench presses, to build explosive power and stability. You’ll also incorporate accessory movements like JM presses and tricep pushdowns to ensure balanced development. With progressive overload principles at play, this program is perfect for lifters looking to push their limits and achieve noticeable gains. Get ready to regroup and redefine your strength!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15%
Chest
13.6%
Upper Back
9.1%
Front Delts
8.4%
Quadriceps
7.9%
Hamstrings
6.9%
Lats
6.8%
Glutes
5.7%
Middle Delts
5.4%
Abs
5%
Rear Delts
4.5%
Biceps
3.5%
Calves
3.4%
Adductors
2%
Forearms
1.5%
Lower Back
1.4%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Static hold Flat Bench
1
1 reps
RPE 10
2
Bench Press (Paused)
5
1
1 reps
5 reps
86%
78%
3
JM Press
3
5 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
50 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Static hold Flat Bench
1
1 reps
RPE 10
2
Bench Press (Paused)
5
1
1 reps
5 reps
90%
80%
3
JM Press
1
2
5 reps
5 reps
-
RPE 8
4
Tricep Rope Push Down (Cable)
2
50 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Static hold Flat Bench
1
1 reps
RPE 10
2
Bench Press (Paused)
5
2
1 reps
3 reps
94%
80%
3
JM Press
3
5 reps
RPE 8
4
Tricep Rope Push Down (Cable)
2
50 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Static hold Flat Bench
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1
1
1
1
1
2
1
5 reps
5 reps
5 reps
3 reps
1 reps
1 reps
1 reps
3 reps
10%
32%
54%
76%
89%
95%
99%
74%
3
JM Press
3
5 reps
RPE 6
4
Tricep Rope Push Down (Cable)
2
40 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
5 reps
5 reps
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
11%
33%
54%
67%
76%
86%
95%
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
2 reps
1 reps
7 reps
27%
46%
64%
83%
97%
83%
2
Single-Leg Leg Curl
3
10 reps
RPE 8
3
Single Leg Extension
3
12 reps
RPE 8
4
Seated Calf Raise
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
2 reps
2 reps
4 reps
27%
46%
64%
83%
92%
85%
2
Single-Leg Leg Curl
3
10 reps
RPE 8
3
Single Leg Extension
3
12 reps
RPE 8
4
Seated Calf Raise
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
2
5-5 reps
5-5 reps
5-5 reps
2-3 reps
1-2 reps
2-4 reps
27%
46%
64%
83%
95%
85%
2
Single-Leg Leg Curl
3
10 reps
RPE 8
3
Single Leg Extension
3
12 reps
RPE 8
4
Seated Calf Raise
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Single-Leg Leg Curl
3
10 reps
RPE 6
3
Single Leg Extension
3
12 reps
RPE 6
4
Seated Calf Raise
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
5 reps
5 reps
2 reps
1 reps
1 reps
1 reps
1 reps
27%
46%
64%
83%
93%
98%
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
8
3 reps
60%
2
Overhead Press (Barbell)
6
3 reps
RPE 6.5-7
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7-8
4
JM Press
3
6-8 reps
RPE 7-8
5A
Tricep Rope Push Down (Cable)
3
25-30 reps
RPE 7-8
5B
Rear Delt Fly (Cable)
3
20 reps
RPE 6.5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
8
3 reps
62.5%
2
Overhead Press (Barbell)
6
3 reps
RPE 6.5-7
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7-8
4
JM Press
3
6-8 reps
RPE 7-8
5A
Tricep Rope Push Down (Cable)
3
25-30 reps
RPE 7-8
5B
Rear Delt Fly (Cable)
3
20 reps
RPE 6.5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
8
3 reps
66%
2
Overhead Press (Barbell)
6
3 reps
RPE 6.5-7
3
Chest Supported Row (Dumbbell)
4
8 reps
RPE 7-8
4
JM Press
3
6-8 reps
RPE 7-8
5A
Tricep Rope Push Down (Cable)
3
25-30 reps
RPE 7-8
5B
Rear Delt Fly (Cable)
3
20 reps
RPE 6.5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
8
3 reps
50%
2
Chest Supported Row (Dumbbell)
4
8 reps
RPE 6
3
JM Press
3
6 reps
RPE 6
4A
Tricep Rope Push Down (Cable)
3
25-30 reps
RPE 6
4B
Rear Delt Fly (Cable)
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
1
1
5 reps
5 reps
3 reps
2 reps
1 reps
1 reps
25%
45%
65%
80%
95%
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-6 reps
RPE 7.5-8
2
Spoto Press
3
10 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 6.5-7
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7
7
1
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-6 reps
RPE 7.5-8
2
Spoto Press
3
10 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 6.5-7
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
4-5 reps
RPE 8
2
Spoto Press
3
8 reps
RPE 8
3
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 7-8
4
Lateral Raise (Dumbbell)
4
15-18 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
15-18 reps
RPE 6.5-7
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
RPE 6
2
Chest Supported Row (Dumbbell)
4
10-12 reps
RPE 6
3
Lateral Raise (Dumbbell)
4
15-18 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
3
15-18 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Seated Calf Raise
3
AMRAP
RPE 8
4A
Plank
3
2 mins
RPE 8
4B
Side Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-11 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Seated Calf Raise
3
AMRAP
RPE 8
4A
Plank
3
2 mins
RPE 8
4B
Side Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
4-6 reps
RPE 8
3
Seated Calf Raise
3
AMRAP
RPE 8
4A
Plank
3
2 mins
RPE 8
4B
Side Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Seated Calf Raise
3
12 reps
RPE 6
4
Plank
3
1 mins
RPE 6
Week 1
1 / 5 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
2 Reps
1 Reps
7 Reps
27%
46%
64%
83%
97%
83%
2
Single-Leg Leg Curl
3 Sets
10 Reps
@8
3
Single Leg Extension
3 Sets
12 Reps
@8
4
Seated Calf Raise
3 Sets
AMRAP
@8
Day 3
1
Bench Press (Close Grip)
8 Sets
3 Reps
60%
2
Overhead Press (Barbell)
6 Sets
3 Reps
@6.5-7
3
Chest Supported Row (Dumbbell)
4 Sets
8 Reps
@7-8
4
JM Press
3 Sets
6-8 Reps
@7-8
5A
Tricep Rope Push Down (Cable)
3 Sets
25-30 Reps
@7-8
5B
Rear Delt Fly (Cable)
3 Sets
20 Reps
@6.5-7
Day 5
1
Lunge (Dumbbell)
3 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
3
Seated Calf Raise
3 Sets
AMRAP
@8
4A
Plank
3 Sets
2 mins
@8
4B
Side Plank
3 Sets
1 mins
@8
Day 1
1
Static hold Flat Bench
1 Set
1 Reps
@10
2
Bench Press (Paused)
5 Sets
1 Set
1 Reps
5 Reps
86%
78%
3
JM Press
3 Sets
5 Reps
@8
4
Tricep Rope Push Down (Cable)
2 Sets
50 Reps
@7.5
Day 4
1
Pull-Up (Weighted)
4 Sets
5-6 Reps
@7.5-8
2
Spoto Press
3 Sets
10 Reps
@7.5
3
Chest Supported Row (Dumbbell)
4 Sets
10-12 Reps
@7-8
4
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@7
5
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@6.5-7
6
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
@7
7
1 Set
@1