5/3/1 for Hardgainers (SBD variation)

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Squat (Barbell)

Bench Press (Barbell)

Deficit Deadlift (Barbell)

Dip (Bodyweight)

Wide Grip Lat Pulldown

Kettlebell Swing

Tempo Squat (Barbell)

Sumo Deadlift (Barbell)

Incline Bench Press (Dumbbell)

Hammer Curl (Dumbbell)

Hanging Knee Raise

Deadlift (Barbell)

Squat (Paused)

Good Morning

Seated Row (Machine)

Plank

Overhead Press (Barbell)

Front Squat (Barbell)

Pull-Up (Bodyweight)

COMP/TEST

Re-Evaluate TM

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