5/3/1 - PPL x UL x John Meadows

Unleash your strength with the 5/3/1 - PPL x UL x John Meadows program, a comprehensive 4-week training plan designed for those ready to take their lifting to the next level. With five training days each week, you'll focus on progressive overload through a blend of powerlifting and bodybuilding techniques, targeting all major muscle groups. This program combines barbell and machine exercises to maximize your gains, ensuring you build strength and muscle effectively. Equip yourself with the tools for success in a full gym and get ready to transform your physique!

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Incline Chest Press (Machine)

Chest Fly (Machine)

Shoulder Press (Machine)

Lateral Raise (Machine)

Single Arm Pushdown

Barbell Row (Smith)

Lat Pulldown (Close Grip)

Face Pull

Straight Arm Pulldown

Shrug (Dumbbell)

Hammer Curl (Dumbbell)

Bicep Curl (Machine)

Leg Extension

Romanian Deadlift (Barbell)

Lunge (Dumbbell)

Calf Raise (Bodyweight)

Bench Press (Close Grip)

Pull-Up (Weighted)

Seated Overhead Press (Barbell)

Rear Delt Fly (Cable)

Bicep Curl (Dumbbell)

Tricep Extension (Cable)

Overhead Tricep Extension (Cable)

Single Leg Extension

Squat (Barbell)

Hip Extension

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