5-3-1

by

Program Description

Increase your SBD.

Program Overview

Level
Beginner, Intermediate, Novice, Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Dec 15, 2025 10:23
Last Edited
Dec 15, 2025 10:34

Muscle Engagement

Front

Back

MuscleSet

Glutes

15.2%

Hamstrings

15.2%

Quadriceps

14.4%

Triceps

9.7%

Front Delts

9.7%

Abs

8.4%

Chest

7.3%

Lower Back

5%

Adductors

3.8%

Neck

3.1%

Lats

2.4%

Upper Back

2.4%

Middle Delts

2.4%

Biceps

1.2%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

4

5 reps

78%

2

Squat (Paused)

1

5 reps

70%

3

Squat (Barbell)

4

5 reps

78%

4

Deadlift (Barbell)

2

1

5 reps

5 reps

78%

70%

Day 1

1

Bench Press (Barbell)

2

2

5 reps

5 reps

78%

85%

2

Squat (Paused)

1

5 reps

70%

3

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

85%

82%

78%

4

Deadlift (Barbell)

2

1

5 reps

5 reps

78%

85%

Day 1

1

Bench Press (Barbell)

2

1

3 reps

3 reps

85%

90%

2

Squat (Barbell)

2

1

5 reps

5 reps

85%

90%

3

Deadlift (Barbell)

2

1

5 reps

5 reps

85%

75%

Day 1

1

Bench Press (Barbell)

1

2

3 reps

3 reps

88%

80%

2

Squat (Barbell)

1

2

3 reps

3 reps

88%

80%

3

Deadlift (Barbell)

1

2

3 reps

3 reps

85%

75%

Day 2

1

Pull-Up (Weighted)

1

2

3 reps

6 reps

RPE 10

RPE 10

2

Overhead Press (Barbell)

1

2

5 reps

8 reps

RPE 10

RPE 9

3

Neck Curl

2

15 reps

RPE 10

4

Neck Extension

2

15 reps

RPE 10

Day 2

1

Pull-Up (Weighted)

1

2

3 reps

5 reps

RPE 10

RPE 10

2

Overhead Press (Barbell)

1

2

5 reps

8 reps

RPE 10

RPE 9

3

Neck Curl

2

15 reps

RPE 10

4

Neck Extension

2

15 reps

RPE 10

Day 2

1

Pull-Up (Weighted)

1

2

3 reps

5 reps

RPE 10

RPE 10

2

Overhead Press (Barbell)

1

2

5 reps

8 reps

RPE 10

RPE 9

3

Neck Curl

2

15 reps

RPE 10

4

Neck Extension

2

15 reps

RPE 10

Day 2

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

Day 3

1

Bench Press (Barbell)

3

3 reps

85%

2

Squat (Barbell)

3

3 reps

85%

3

Deadlift (Barbell)

1

1

1

3 reps

3 reps

3 reps

85%

80%

70%

4

Hyperextension

2

8 reps

RPE 8

Day 3

1

Bench Press (Barbell)

2

1

3 reps

3 reps

85%

90%

2

Squat (Barbell)

2

1

3 reps

3 reps

85%

90%

3

Deadlift (Barbell)

2

1

3 reps

3 reps

80%

90%

4

Hyperextension

2

8 reps

RPE 8

Day 3

1

Bench Press (Barbell)

1

1

1

2

3 reps

1 reps

1 reps

5 reps

88%

90%

95%

75%

2

Squat (Barbell)

1

1

1

2

3 reps

1 reps

1 reps

5 reps

80%

88%

93%

75%

3

Deadlift (Barbell)

1

1

1

2

3 reps

1 reps

1 reps

5 reps

80%

88%

93%

75%

4

Hyperextension

2

8 reps

RPE 8

Day 1

1

Bench Press (Barbell)

4 Sets

5 Reps

78%

2

Squat (Paused)

1 Set

5 Reps

70%

3

Squat (Barbell)

4 Sets

5 Reps

78%

4

Deadlift (Barbell)

2 Sets

1 Set

5 Reps

5 Reps

78%

70%

Day 2

1

Pull-Up (Weighted)

1 Set

2 Sets

3 Reps

6 Reps

@10

@10

2

Overhead Press (Barbell)

1 Set

2 Sets

5 Reps

8 Reps

@10

@9

3

Neck Curl

2 Sets

15 Reps

@10

4

Neck Extension

2 Sets

15 Reps

@10

Day 3

1

Bench Press (Barbell)

3 Sets

3 Reps

85%

2

Squat (Barbell)

3 Sets

3 Reps

85%

3

Deadlift (Barbell)

1 Set

1 Set

1 Set

3 Reps

3 Reps

3 Reps

85%

80%

70%

4

Hyperextension

2 Sets

8 Reps

@8