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Pana 5-3-1

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29 athletes joined

Program Description

5-3-1 powerlifting program by Pana. First two weeks is an accumilation phase. The third week is peaking and the last is taper off.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 15, 2025 07:18
  • Last Edited
    Sep 07, 2025 01:31

Summary

Unleash your strength with the Pana 5-3-1 program, designed for dedicated lifters looking to build power and muscle in just 4 weeks. This focused, two-day-a-week regimen emphasizes key barbell lifts—Squats, Bench Presses, and Deadlifts—using a progressive approach that ramps up intensity and volume. Each session is crafted to maximize your gains while ensuring ample recovery, making it perfect for those with a busy schedule. Get ready to elevate your training and achieve impressive results!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
24.1%
Glutes
18.8%
Chest
13.8%
Hamstrings
13.4%
Triceps
8.3%
Adductors
5.5%
Front Delts
5.5%
Abs
5.3%
Lower Back
5.1%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
78%
2
Bench Press (Barbell)
4
5 reps
78%
3
Deadlift (Barbell)
2
1
5 reps
5 reps
78%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
78%
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
85%
82%
78%
3
Bench Press (Barbell)
1
5 reps
78%
4
Bench Press (Barbell)
2
1
5 reps
5 reps
85%
78%
5
Deadlift (Barbell)
1
5 reps
78%
6
Deadlift (Barbell)
1
1
5 reps
5 reps
85%
78%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
85%
2
Squat (Barbell)
1
1
3 reps
3 reps
90%
85%
3
Bench Press (Barbell)
1
3 reps
85%
4
Bench Press (Barbell)
1
1
3 reps
3 reps
90%
85%
5
Deadlift (Barbell)
2
1
3 reps
3 reps
85%
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
88%
80%
2
Bench Press (Barbell)
1
2
3 reps
3 reps
88%
80%
3
Deadlift (Barbell)
1
2
3 reps
3 reps
85%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
85%
2
Bench Press (Barbell)
3
3 reps
85%
3
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
85%
80%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
85%
2
Squat (Barbell)
1
1
3 reps
3 reps
90%
85%
3
Bench Press (Barbell)
1
3 reps
85%
4
Bench Press (Barbell)
1
1
3 reps
3 reps
90%
85%
5
Deadlift (Barbell)
1
3 reps
80%
6
Deadlift (Barbell)
1
1
3 reps
3 reps
90%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
3 reps
1 reps
1 reps
5 reps
80%
88%
93%
75%
2
Bench Press (Barbell)
1
1
1
2
3 reps
1 reps
1 reps
5 reps
88%
90%
95%
75%
3
Deadlift (Barbell)
1
1
1
2
3 reps
1 reps
1 reps
5 reps
80%
88%
93%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 8
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
78%
2
Bench Press (Barbell)
4 Sets
5 Reps
78%
3
Deadlift (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
78%
70%
Day 2
1
Squat (Barbell)
3 Sets
3 Reps
85%
2
Bench Press (Barbell)
3 Sets
3 Reps
85%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
85%
80%
70%