5/3/1 for Hardgainers (SBD variation)

Program Description

Program Overview: This is Wendler’s 5/3/1 for Hardgainers rebuilt for serious lifters who want to Squat, Bench, and Deadlift every day. You’ll run the Hardgainer 5’s Pro progression — 5/5/5+ every week with rising intensity — while rotating through paused, tempo, and deficit variations to build technique, control, and brute strength. Every week pushes you to own the bar, recover smart, and stack PRs over time. Structure: Mon–Thu: SBD every day (different variations) Your 1RM should be 85% of your actual 1 rep PRs. Hardgainer 5’s Pro: Week 1: 65/75/85% Week 2: 70/80/90% Week 3: 75/85/95% Week 4: Deload Cycle repeats with TM increases: +5 kg (Squat/DL), +2.5 kg (Bench/OHP) (You need to adjust your TM every 4 weeks) Week 13: Competition or Max Test Day (Saturday) Expect: Squat, Bench, and Deadlift 4× per week Strength + hypertrophy balance Simple accessories that complement recovery Built-in peak and taper for comp readiness Perfect for: Lifters who love to train heavy, often, and with purpose. If you want a high-frequency 5/3/1 setup that actually works for powerlifters — this is it.

Program Overview

To Start The Program