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5/3/1 For Bodybuilding

by Oskari H.

Program Description

5x3/5/1 85% Training Max The main movement stays the same and keeps strength in the program. This allows you to progress from week to week and actually get stronger, something lacking in about 99% of non-assisted bodybuilders' routines. When you push the assistance in the program below, keep the reps on the final set to just the bare minimum or just slightly over. For conditioning, I highly recommend 30-40 minutes of walking every day. Yes, walking. If you're asking why something so non-strenuous: if physique goals are your only concern, do not let the conditioning take away from your recovery. https://www.jimwendler.com/blogs/jimwendler-com/101075206-5-3-1-and-bodybuilding

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 05, 2025 11:28
  • Last Edited
    Oct 05, 2025 11:28
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Quadriceps
12.1%
Front Delts
10.8%
Hamstrings
10.5%
Chest
10%
Middle Delts
8.6%
Abs
8.1%
Glutes
7.8%
Upper Back
4.4%
Lower Back
3.9%
Lats
3.9%
Biceps
3.4%
Adductors
1.5%
Abductors
0.6%
Rear Delts
0.5%
Forearms
0.5%
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WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Machine Preacher Curl
4
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Machine Preacher Curl
4
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
75%
85%
95%
2
Seated Overhead Press (Dumbbell)
4
10-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
4
Bicep Curl (Barbell)
4
10-12 reps
RPE 8
5
Machine Preacher Curl
4
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Pendlay Row
4
10-12 reps
RPE 8
3
Pull-Up (Bodyweight)
4
8-10 reps
-
4
Good Morning
4
8-10 reps
RPE 8
5
Hanging Leg Raise
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Pendlay Row
4
10-12 reps
RPE 8
3
Pull-Up (Bodyweight)
4
8-10 reps
-
4
Good Morning
4
8-10 reps
RPE 8
5
Hanging Leg Raise
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
75%
85%
95%
2
Pendlay Row
4
10-12 reps
RPE 8
3
Pull-Up (Bodyweight)
4
8-10 reps
-
4
Good Morning
4
8-10 reps
RPE 8
5
Hanging Leg Raise
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Dip (Weighted)
4
8-10 reps
RPE 8
3
Pec Fly (Dumbbell)
4
10-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
5
18-20 reps
RPE 8
5
Push Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Dip (Weighted)
4
8-10 reps
RPE 8
3
Pec Fly (Dumbbell)
4
10-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
5
18-20 reps
RPE 8
5
Push Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
75%
85%
95%
2
Dip (Weighted)
4
8-10 reps
RPE 8
3
Pec Fly (Dumbbell)
4
10-12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
5
18-20 reps
RPE 8
5
Push Up
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
80%
90%
2
Leg Press
5
12-15 reps
RPE 8
3
Lying Leg Curl
5
12-15 reps
RPE 8
4
Leg Extension
4
10-12 reps
RPE 8
5
Ab Wheel
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Leg Press
5
12-15 reps
RPE 8
3
Lying Leg Curl
5
12-15 reps
RPE 8
4
Leg Extension
4
10-12 reps
RPE 8
5
Ab Wheel
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
75%
85%
95%
2
Leg Press
5
12-15 reps
RPE 8
3
Lying Leg Curl
5
12-15 reps
RPE 8
4
Leg Extension
4
10-12 reps
RPE 8
5
Ab Wheel
4
10-12 reps
RPE 8
Week 1
1 / 3 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
70%
80%
90%
2
Seated Overhead Press (Dumbbell)
4 Sets
10-12 Reps
@8
3
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@8
4
Bicep Curl (Barbell)
4 Sets
10-12 Reps
@8
5
Machine Preacher Curl
4 Sets
8-10 Reps
@8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
70%
80%
90%
2
Pendlay Row
4 Sets
10-12 Reps
@8
3
Pull-Up (Bodyweight)
4 Sets
8-10 Reps
-
4
Good Morning
4 Sets
8-10 Reps
@8
5
Hanging Leg Raise
4 Sets
10-12 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
70%
80%
90%
2
Dip (Weighted)
4 Sets
8-10 Reps
@8
3
Pec Fly (Dumbbell)
4 Sets
10-12 Reps
@8
4
Tricep Rope Push Down (Cable)
5 Sets
18-20 Reps
@8
5
Push Up
4 Sets
AMRAP
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
70%
80%
90%
2
Leg Press
5 Sets
12-15 Reps
@8
3
Lying Leg Curl
5 Sets
12-15 Reps
@8
4
Leg Extension
4 Sets
10-12 Reps
@8
5
Ab Wheel
4 Sets
10-12 Reps
@8