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Pitbull 5/3/1

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Program Description

Instructions. 1. Fill your 1 RM maxes with 90% of your 1RM. This number will move basically independently from your 1RM. It’s just a number. * acessories does not matter. Don’t change the main lifts - OHP/Deadlift/Bench press/Squat. Other exercises feel free to change accordingly to your preferences and available equipment. 2. Every 3 weeks, add weight to all lifts you made more than the minimum in the AMRAPS. Usually you want X for bench and ohp, and 2X for deadlift and squat, but it is not a rule. You can add 0,5 kg to bench and 1kg to deadlift and squats, and also 2,5kg to bench and 5kg to bench and squats. It’s better to be conservative, to avoid hitting a brick wall. 3. You can deload every 4th week or just keep going and deload when you feel like it. My suggestion is every 2 cycles. Search for pitbull deload for the deload week. 4. Don’t actually do “AMRAPS”. Leave one or two reps in the tank. 5. If you are on a good day, add joker sets, which is singles with 10% more weight than AMRAPS

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 20, 2025 03:17
  • Last Edited
    Jul 06, 2025 08:30

Summary

Unleash your strength with the Pitbull 5/3/1 program, designed for serious lifters looking to maximize their potential in just three weeks. This four-day-a-week regimen focuses on compound lifts like the Overhead Press and Bench Press, strategically increasing intensity to push your limits. With a mix of high-rep and AMRAP sets, you'll build muscle and power while honing your technique. Equip your garage gym and get ready to transform your physique and performance—it's time to dominate your workouts!
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Overhead Press (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
4
8 reps
55%
4
Spoto Press
2
5-8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
-
6
Seated Wide-Grip Row (Cable)
2
-
7
Tricep Extension (Cable)
2
8-12 reps
RPE 8
8
Bicep Curl (Barbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Overhead Press (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
4
8 reps
55%
4
Spoto Press
2
5-8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
-
6
Seated Wide-Grip Row (Cable)
2
-
7
Tricep Extension (Cable)
2
8-12 reps
RPE 8
8
Bicep Curl (Barbell)
2
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Overhead Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
4
8 reps
55%
4
Spoto Press
2
5-8 reps
RPE 8
5
Pull-Up (Bodyweight)
3
-
6
Seated Wide-Grip Row (Cable)
2
-
7
Tricep Extension (Cable)
2
8-12 reps
RPE 8
8
Bicep Curl (Barbell)
2
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Squat (Barbell)
3
8 reps
55%
4
Lying Leg Curl
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 7
6
Face Pull
3
10-20 reps
RPE 7
7
Cable Crunch
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
3
8 reps
55%
4
Lying Leg Curl
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 7
6
Face Pull
3
10-20 reps
RPE 8
7
Cable Crunch
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Squat (Barbell)
3
8 reps
55%
4
Lying Leg Curl
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 7
6
Face Pull
3
10-20 reps
RPE 8
7
Cable Crunch
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
3
8 reps
55%
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7.5
5
Seated Row (Cable)
3
8-12 reps
RPE 8
6
Pull-Up (Neutral Grip, Bodyweight)
2
-
7
Tricep Extension (Cable)
2
8-12 reps
RPE 8
8
Bicep Curl (Barbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Overhead Press (Barbell)
3
8 reps
55%
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7.5
5
Seated Row (Cable)
3
8-12 reps
RPE 8
6
Pull-Up (Neutral Grip, Bodyweight)
2
-
7
Tricep Extension (Cable)
2
8-12 reps
RPE 8
8
Bicep Curl (Barbell)
2
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Overhead Press (Barbell)
3
8 reps
55%
4
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7.5
5
Seated Row (Cable)
3
8-12 reps
RPE 8
6
Pull-Up (Neutral Grip, Bodyweight)
2
-
7
Tricep Extension (Cable)
2
8-12 reps
RPE 8
8
Bicep Curl (Barbell)
2
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Deadlift (Barbell)
3
8 reps
55%
4
Leg Extension
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 7
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Hanging Leg Raise
4
5-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Deadlift (Barbell)
3
8 reps
55%
4
Leg Extension
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 7
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Hanging Leg Raise
4
5-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
3
8 reps
55%
4
Leg Extension
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 7
6
Rear Delt Fly (Machine)
3
10 reps
RPE 8
7
Hanging Leg Raise
4
5-20 reps
RPE 7
Week 1
1 / 3 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Squat (Barbell)
3 Sets
8 Reps
55%
4
Lying Leg Curl
2 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@7
6
Face Pull
3 Sets
10-20 Reps
@7
7
Cable Crunch
4 Sets
8-12 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Deadlift (Barbell)
3 Sets
8 Reps
55%
4
Leg Extension
2 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@7
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
7
Hanging Leg Raise
4 Sets
5-20 Reps
@7
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Overhead Press (Barbell)
1 Set
AMRAP
85%
3
Bench Press (Barbell)
4 Sets
8 Reps
55%
4
Spoto Press
2 Sets
5-8 Reps
@8
5
Pull-Up (Bodyweight)
3 Sets
-
6
Seated Wide-Grip Row (Cable)
2 Sets
-
7
Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Overhead Press (Barbell)
3 Sets
8 Reps
55%
4
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@7.5
5
Seated Row (Cable)
3 Sets
8-12 Reps
@8
6
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
-
7
Tricep Extension (Cable)
2 Sets
8-12 Reps
@8
8
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@8