5/3/1 + 5x5

by Alex P

1 athletes joined

Program Description

Big + strong

Program Overview

Level
Intermediate
Goal
Powerbuilding, Powerlifting, Bodybuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
90 minutes
Created
Oct 26, 2025 03:03
Last Edited
Oct 26, 2025 01:31

Muscle Engagement

Front

Back

MuscleSet

Triceps

15.4%

Chest

11.8%

Front Delts

11.2%

Glutes

10.7%

Quadriceps

10%

Hamstrings

9.7%

Middle Delts

7.6%

Abs

6.5%

Lower Back

4%

Lats

3.7%

Upper Back

3.7%

Adductors

2.2%

Calves

2.1%

Biceps

0.8%

Abductors

0.4%

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WEEK 1

WEEK 2

WEEK 3

Day 1

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Squat (Barbell)

5

5 reps

75%

3

Hip Thrust (Barbell)

3

5 reps

-

4

Seated Calf Raise

3

15 reps

-

5

Abs Crunch (Machine)

3

10 reps

-

Day 1

1

Squat (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Squat (Barbell)

5

5 reps

75%

3

Hip Thrust (Barbell)

3

5 reps

-

4

Seated Calf Raise

3

15 reps

-

5

Abs Crunch (Machine)

3

10 reps

-

Day 1

1

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Squat (Barbell)

5

5 reps

75%

3

Hip Thrust (Barbell)

3

5 reps

-

4

Seated Calf Raise

3

15 reps

-

5

Abs Crunch (Machine)

3

10 reps

-

Day 2

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Bench Press (Barbell)

5

5 reps

75%

3

Bench Press (Close Grip)

3

5 reps

-

4

Incline Bench Press (Dumbbell)

3

10 reps

-

5

Tricep Rope Push Down (Cable)

3

10 reps

-

Day 2

1

Bench Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Bench Press (Barbell)

5

5 reps

75%

3

Bench Press (Close Grip)

3

5 reps

-

4

Incline Bench Press (Dumbbell)

3

10 reps

-

5

Tricep Rope Push Down (Cable)

3

10 reps

-

Day 2

1

Bench Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Bench Press (Barbell)

5

5 reps

75%

3

Bench Press (Close Grip)

3

5 reps

-

4

Incline Bench Press (Dumbbell)

3

10 reps

-

5

Tricep Rope Push Down (Cable)

3

10 reps

-

Day 3

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Romanian Deadlift (Barbell)

5

5 reps

-

3

Barbell Row

3

10 reps

-

4

Leg Press (45 Degrees)

3

10 reps

-

5

Pull-Up (Weighted)

3

10 reps

-

Day 3

1

Deadlift (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Romanian Deadlift (Barbell)

5

5 reps

-

3

Barbell Row

3

10 reps

-

4

Leg Press (45 Degrees)

3

10 reps

-

5

Pull-Up (Weighted)

3

10 reps

-

Day 3

1

Deadlift (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Romanian Deadlift (Barbell)

5

5 reps

-

3

Barbell Row

3

10 reps

-

4

Leg Press (45 Degrees)

3

10 reps

-

5

Pull-Up (Weighted)

3

10 reps

-

Day 4

1

Overhead Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Overhead Press (Barbell)

5

5 reps

75%

3

Shoulder Press (Machine)

3

10 reps

-

4

Bench Press (Close Grip)

3

5 reps

-

5

Tricep Rope Push Down (Cable)

3

10 reps

-

Day 4

1

Overhead Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Overhead Press (Barbell)

5

5 reps

75%

3

Shoulder Press (Machine)

3

10 reps

-

4

Bench Press (Close Grip)

3

5 reps

-

5

Tricep Rope Push Down (Cable)

3

10 reps

-

Day 4

1

Overhead Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Overhead Press (Barbell)

5

5 reps

75%

3

Shoulder Press (Machine)

3

10 reps

-

4

Bench Press (Close Grip)

3

5 reps

-

5

Tricep Rope Push Down (Cable)

3

10 reps

-

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Squat (Barbell)

5 Sets

5 Reps

75%

3

Hip Thrust (Barbell)

3 Sets

5 Reps

-

4

Seated Calf Raise

3 Sets

15 Reps

-

5

Abs Crunch (Machine)

3 Sets

10 Reps

-

Day 2

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Bench Press (Barbell)

5 Sets

5 Reps

75%

3

Bench Press (Close Grip)

3 Sets

5 Reps

-

4

Incline Bench Press (Dumbbell)

3 Sets

10 Reps

-

5

Tricep Rope Push Down (Cable)

3 Sets

10 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)

5 Sets

5 Reps

75%

3

Shoulder Press (Machine)

3 Sets

10 Reps

-

4

Bench Press (Close Grip)

3 Sets

5 Reps

-

5

Tricep Rope Push Down (Cable)

3 Sets

10 Reps

-

Day 3

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Romanian Deadlift (Barbell)

5 Sets

5 Reps

-

3

Barbell Row

3 Sets

10 Reps

-

4

Leg Press (45 Degrees)

3 Sets

10 Reps

-

5

Pull-Up (Weighted)

3 Sets

10 Reps

-