Program Description
3 cycles of 5-3-1 competition preparation for powerlifting.. 4 day week. On week one calculate 90% of 1 REP MAX for squat bench and deadlift and use this as your 1RM figures. On week 5 and 9 re-calculate 1RM for squat bench and deadlift Week 11 is the competition week. Ensure adequate rest this week with mobility work and stretching
Program Overview
- LevelNovice
- GoalPowerlifting
- EquipmentFull Gym
- Program Length11 weeks
- Time Per Workout60 minutes
- CreatedMar 13, 2024 11:12
- Last EditedJun 23, 2024 06:42
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Sumo Deadlift (Barbell)
3
8 reps
60%
3
Leg Press
3
10 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 8
5
Lying Leg Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Sumo Deadlift (Barbell)
3
8 reps
60%
3
Leg Press
3
10 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 8
5
Lying Leg Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Sumo Deadlift (Barbell)
3
8 reps
60%
3
Leg Press
3
10 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 8
5
Lying Leg Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
50%
2
Sumo Deadlift (Barbell)
3
8 reps
60%
3
Leg Press
3
10 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 8
5
Lying Leg Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Sumo Deadlift (Barbell)
3
8 reps
60%
3
Leg Press
3
10 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 8
5
Lying Leg Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Sumo Deadlift (Barbell)
3
8 reps
60%
3
Leg Press
3
10 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 8
5
Lying Leg Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Sumo Deadlift (Barbell)
3
8 reps
60%
3
Leg Press
3
10 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 8
5
Lying Leg Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
50%
2
Sumo Deadlift (Barbell)
3
8 reps
60%
3
Leg Press
3
10 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 8
5
Lying Leg Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Sumo Deadlift (Barbell)
3
8 reps
60%
3
Leg Press
3
10 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 8
5
Lying Leg Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Sumo Deadlift (Barbell)
3
8 reps
60%
3
Leg Press
3
10 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 8
5
Lying Leg Curl
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
90%
100%
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
90%
100%
3
Sumo Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
90%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Squat (Barbell)
3
8 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Squat (Barbell)
3
8 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Squat (Barbell)
3
8 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
50%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Squat (Barbell)
3
8 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Squat (Barbell)
3
8 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Squat (Barbell)
3
8 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Squat (Barbell)
3
8 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
50%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Squat (Barbell)
3
8 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Squat (Barbell)
3
8 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
4
Face Pull
3
15 reps
RPE 8
5
Squat (Barbell)
3
8 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Bench Press (Barbell)
3
8 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Bench Press (Barbell)
3
8 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Bench Press (Barbell)
3
8 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
50%
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Bench Press (Barbell)
3
8 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Bench Press (Barbell)
3
8 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Bench Press (Barbell)
3
8 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Bench Press (Barbell)
3
8 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
50%
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Bench Press (Barbell)
3
8 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Bench Press (Barbell)
3
8 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Pull-Up (Bodyweight)
3
8 reps
RPE 8
4
Hyperextension
3
12 reps
RPE 8
5
Bench Press (Barbell)
3
8 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Dip (Bodyweight)
2
8 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
6
Side Plank
2
0.7 mins
7
Standing Calf Raise
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Dip (Bodyweight)
2
8 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
6
Side Plank
2
0.7 mins
7
Standing Calf Raise
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Dip (Bodyweight)
2
8 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
6
Side Plank
2
0.7 mins
7
Standing Calf Raise
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Dip (Bodyweight)
2
8 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
6
Side Plank
2
0.7 mins
7
Standing Calf Raise
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Dip (Bodyweight)
2
8 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
6
Side Plank
2
0.7 mins
7
Standing Calf Raise
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Dip (Bodyweight)
2
8 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
6
Side Plank
2
0.7 mins
7
Standing Calf Raise
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Dip (Bodyweight)
2
8 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
6
Side Plank
2
0.7 mins
7
Standing Calf Raise
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Dip (Bodyweight)
2
8 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
6
Side Plank
2
0.7 mins
7
Standing Calf Raise
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Dip (Bodyweight)
2
8 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
6
Side Plank
2
0.7 mins
7
Standing Calf Raise
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
5 reps
5 reps
5 reps
RPE 9
RPE 9.5
RPE 10
2
Lateral Raise (Cable)
3
10 reps
RPE 8
3
Bicep Curl (EZ Bar)
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Dip (Bodyweight)
2
8 reps
RPE 8
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
6
Side Plank
2
0.7 mins
7
Standing Calf Raise
3
12 reps
Week 1
1 / 11 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Sumo Deadlift (Barbell)3 Sets
8 Reps
60%
3
Leg Press3 Sets
10 Reps
@9
4
Leg Extension3 Sets
12 Reps
@8
5
Lying Leg Curl3 Sets
12 Reps
@8
Day 4
1
Shoulder Press (Plate Loaded)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@9
@9.5
@10
2
Lateral Raise (Cable)3 Sets
10 Reps
@8
3
Bicep Curl (EZ Bar)2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Dip (Bodyweight)2 Sets
8 Reps
@8
5
Leg Raise (Captain's Chair)3 Sets
15 Reps
@8
6
Side Plank2 Sets
0.7 mins
7
Standing Calf Raise3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Incline Bench Press (Dumbbell)3 Sets
8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)2 Sets
1 Set
12 Reps
12 Reps
@8
@9
4
Face Pull3 Sets
15 Reps
@8
5
Squat (Barbell)3 Sets
8 Reps
60%
Day 3
1
Sumo Deadlift (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Romanian Deadlift (Barbell)2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
Pull-Up (Bodyweight)3 Sets
8 Reps
@8
4
Hyperextension3 Sets
12 Reps
@8
5
Bench Press (Barbell)3 Sets
8 Reps
60%