logo
5/3/1 extended
by Matteo Z.
1 athletes joined
Program Description
⚠️ WARNING⚠️ 1RM=90% of your real RM, keep in mind. Base RPE only for the first set and then keep the weight on, you will not close all the sets the first week, the progression stands on closing them on the third. From the fourth to sixth week the RPE on volume lifts is considered to match ~80% of the real 1RM. Respect the RPE from week seven end eight, you will need them as deload fases before attempting 1RM on week 9, if you feel not rested at week eight lower the RPE on each serie. For every week you can add one or two isolation exercises. Edit: when you read deadlift or sumo deadlift chose the one you wanna train regardless of what is written Have fun.
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
9 weeks
Time Per Workout
90 minutes
Created
May 21, 2024 08:56
Last Edited
May 26, 2024 08:38
down_app
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
5 Sets
10 Reps
@8
3
Dip (Weighted)
5 Sets
8 Reps
@7
4
Block Pull (Barbell)
3 Sets
10 Reps
@8
5
Decline Crunch
3 Sets
25 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
6 Sets
10 Reps
@8
3
Squat (Paused)
4 Sets
8 Reps
@7
4
Chin-Up (Weighted)
5 Sets
8 Reps
@7
5
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Sumo Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
4
Bench Press (Paused)
4 Sets
8 Reps
@7
5
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Squat (Barbell)
5 Sets
10 Reps
@8
3
Dip (Weighted)
5 Sets
8 Reps
@7
4
Block Pull (Barbell)
3 Sets
10 Reps
@8
5
Decline Crunch
3 Sets
25 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Bench Press (Barbell)
6 Sets
10 Reps
@8
3
Squat (Paused)
4 Sets
8 Reps
@7
4
Chin-Up (Weighted)
5 Sets
8 Reps
@7
5
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Sumo Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
4
Bench Press (Paused)
4 Sets
8 Reps
@7
5
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
75%
85%
95%
2
Squat (Barbell)
5 Sets
10 Reps
@8
3
Dip (Weighted)
5 Sets
8 Reps
@7
4
Block Pull (Barbell)
3 Sets
10 Reps
@8
5
Decline Crunch
3 Sets
25 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
75%
85%
95%
2
Bench Press (Barbell)
6 Sets
10 Reps
@8
3
Squat (Paused)
4 Sets
8 Reps
@7
4
Chin-Up (Weighted)
5 Sets
8 Reps
@7
5
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
75%
85%
95%
2
Sumo Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
4
Bench Press (Paused)
4 Sets
8 Reps
@7
5
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Squat (Barbell)
6 Sets
3 Reps
@6
3
Dip (Weighted)
5 Sets
8 Reps
@7
4
Block Pull (Barbell)
3 Sets
8 Reps
@8
5
Decline Crunch
3 Sets
25 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Bench Press (Barbell)
6 Sets
3 Reps
@6
3
Squat (Paused)
4 Sets
8 Reps
@7
4
Chin-Up (Weighted)
5 Sets
8 Reps
@7
5
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Sumo Deadlift (Barbell)
6 Sets
3 Reps
@6
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
4
Bench Press (Paused)
4 Sets
8 Reps
@7
5
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
75%
85%
95%
2
Squat (Barbell)
5 Sets
4 Reps
@7
3
Dip (Weighted)
5 Sets
8 Reps
@7
4
Block Pull (Barbell)
3 Sets
10 Reps
@8
5
Decline Crunch
3 Sets
25 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
75%
85%
95%
2
Bench Press (Barbell)
5 Sets
4 Reps
@7
3
Squat (Paused)
4 Sets
8 Reps
@7
4
Chin-Up (Weighted)
5 Sets
8 Reps
@7
5
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
75%
85%
95%
2
Sumo Deadlift (Barbell)
5 Sets
4 Reps
@7
3
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
4
Bench Press (Paused)
4 Sets
8 Reps
@7
5
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
80%
90%
100%
2
Squat (Barbell)
5 Sets
5 Reps
@8
3
Dip (Weighted)
5 Sets
8 Reps
@7
4
Block Pull (Barbell)
3 Sets
10 Reps
@8
5
Decline Crunch
3 Sets
25 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
80%
90%
100%
2
Bench Press (Barbell)
5 Sets
5 Reps
@8
3
Squat (Paused)
4 Sets
8 Reps
@7
4
Chin-Up (Weighted)
5 Sets
8 Reps
@7
5
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
80%
90%
100%
2
Sumo Deadlift (Barbell)
5 Sets
5 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@8
4
Bench Press (Paused)
4 Sets
8 Reps
@7
5
Abs Crunch (Weighted)
3 Sets
25 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
2 Sets
5 Reps
3 Reps
2 Reps
75%
85%
95%
2
Squat (Barbell)
4 Sets
4 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
2 Sets
5 Reps
3 Reps
2 Reps
75%
85%
95%
2
Bench Press (Paused)
4 Sets
4 Reps
@6
Day 1
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
5 Reps
3 Reps
2 Reps
75%
85%
95%
2
Bench Press (Barbell)
4 Sets
4 Reps
@7
3
Sumo Deadlift (Barbell)
4 Sets
4 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
1 Reps
1 Reps
2 Reps
2 Reps
80%
90%
100%
90%
100%
2
Bench Press (Barbell)
4 Sets
5 Reps
@8
3
Sumo Deadlift (Barbell)
4 Sets
5 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
1 Reps
2 Reps
2 Reps
1 Reps
80%
90%
100%
90%
100%
2
Squat (Barbell)
4 Sets
5 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
1 Reps
2 Reps
2 Reps
1 Reps
80%
90%
100%
90%
100%
2
Bench Press (Barbell)
4 Sets
5 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Reps
@9.5-10
2
Bench Press (Barbell)
1 Set
1 Reps
@9.5-10
3
Deadlift (Barbell)
1 Set
1 Reps
@9.5-10
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
60%
2
Bench Press (Barbell)
5 Sets
5 Reps
60%
3
Sumo Deadlift (Barbell)
5 Sets
5 Reps
60%
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
60%
2
Bench Press (Barbell)
5 Sets
5 Reps
60%
3
Sumo Deadlift (Barbell)
5 Sets
5 Reps
60%