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Powerlifting 5/3/1
by Lars W.
28 athletes joined
Program Description
Becoming stronger and gaining muscle mass
Program Overview
Level
Intermediate
Goal
Powerlifting, Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Feb 16, 2024 03:49
Last Edited
Jun 16, 2024 08:19
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Week 1
1 / 4 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
2
Squat (Paused)
1 Set
2 Sets
10 Reps
8 Reps
60%
65%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
10 Reps
65%
70%
75%
65%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
8 Reps
60%
70%
80%
75%
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
2
Deadlift (Paused)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
60%
65%
70%
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
2
Squat (Paused)
1 Set
2 Sets
10 Reps
8 Reps
60%
65%
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
10 Reps
65%
70%
75%
65%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
8 Reps
60%
70%
80%
75%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
2
Deadlift (Paused)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
60%
65%
70%
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
2
Squat (Paused)
1 Set
2 Sets
10 Reps
8 Reps
60%
65%
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
10 Reps
65%
70%
75%
65%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
8 Reps
60%
70%
80%
75%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
2
Deadlift (Paused)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
60%
65%
70%
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
2
Squat (Paused)
1 Set
2 Sets
10 Reps
8 Reps
60%
65%
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
10 Reps
65%
70%
75%
65%
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
8 Reps
60%
70%
80%
75%
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
3 Reps
5 Reps
75%
85%
95%
90%
85%
2
Deadlift (Paused)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
60%
65%
70%