5-3-1 Misi

by

1 athletes joined

Program Description

powerbuilding/powerlifting, but without benchpress and added street lifting elements and strict curl.

Program Overview

Level
Intermediate
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Sep 17, 2025 01:52
Last Edited
Sep 17, 2025 01:59

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

16.2%

Glutes

12.6%

Biceps

10.9%

Hamstrings

9%

Triceps

8.1%

Middle Delts

7.3%

Front Delts

6.4%

Neck

5.3%

Abs

4.5%

Lats

4%

Adductors

3.7%

Lower Back

3.4%

Upper Back

3.2%

Chest

3.2%

Forearms

1.9%

Rear Delts

0.5%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

4

5 reps

78%

2

Overhead Press (Barbell)

4

5 reps

78%

3

Deadlift (Barbell)

2

1

5 reps

5 reps

78%

70%

4

Bicep Curl (EZ Bar)

1

3

1 reps

6 reps

87%

70%

Day 1

1

Squat (Barbell)

2

1

1

5 reps

5 reps

5 reps

78%

85%

82%

2

Overhead Press (Barbell)

2

2

5 reps

5 reps

78%

85%

3

Deadlift (Barbell)

2

1

5 reps

5 reps

78%

85%

4

Bicep Curl (EZ Bar)

1

3

1 reps

3 reps

87%

70%

Day 1

1

Squat (Barbell)

2

1

3 reps

3 reps

85%

90%

2

Overhead Press (Barbell)

2

1

3 reps

3 reps

85%

90%

3

Deadlift (Barbell)

2

1

3 reps

3 reps

85%

75%

4

Bicep Curl (EZ Bar)

1

3

1 reps

8 reps

87%

70%

Day 1

1

Squat (Barbell)

1

2

3 reps

3 reps

88%

80%

2

Overhead Press (Barbell)

1

2

3 reps

3 reps

88%

80%

3

Deadlift (Barbell)

1

2

3 reps

3 reps

85%

75%

4

Bicep Curl (EZ Bar)

1

3

1 reps

6 reps

90%

74%

Day 2

1

Pull-Up (Weighted)

1

2

3 reps

5 reps

RPE 9

RPE 9

2

Lateral Raise (Cable)

2

10 reps

RPE 10

3

Neck Curl

2

12 reps

RPE 9

4

Neck Extension

2

12 reps

RPE 9

Day 2

1

Pull-Up (Weighted)

1

2

3 reps

5 reps

RPE 9

RPE 9

2

Lateral Raise (Cable)

2

10 reps

RPE 10

3

Neck Curl

2

12 reps

RPE 9

4

Neck Extension

2

12 reps

RPE 9

Day 2

1

Pull-Up (Weighted)

1

2

3 reps

5 reps

RPE 9

RPE 9

2

Lateral Raise (Cable)

2

10 reps

RPE 10

3

Neck Curl

2

12 reps

RPE 9

4

Neck Extension

2

12 reps

RPE 9

Day 2

1

Pull-Up (Weighted)

1

2

3 reps

5 reps

RPE 9

RPE 9

2

Lateral Raise (Cable)

2

10 reps

RPE 10

3

Neck Curl

2

12 reps

RPE 9

4

Neck Extension

2

12 reps

RPE 9

Day 3

1

Squat (Barbell)

3

3 reps

85%

2

Dip (Weighted)

4

5 reps

RPE 10

3

Deadlift (Barbell)

1

1

1

3 reps

3 reps

3 reps

85%

80%

70%

4

Bicep Curl (EZ Bar)

3

3 reps

78%

Day 3

1

Squat (Barbell)

2

1

3 reps

3 reps

85%

90%

2

Dip (Weighted)

4

5 reps

RPE 10

3

Deadlift (Barbell)

2

1

3 reps

3 reps

80%

90%

4

Bicep Curl (EZ Bar)

3

4 reps

78%

Day 3

1

Squat (Barbell)

1

1

1

1

3 reps

1 reps

1 reps

5 reps

80%

88%

93%

75%

2

Dip (Weighted)

4

5 reps

RPE 10

3

Deadlift (Barbell)

1

1

1

1

3 reps

1 reps

1 reps

5 reps

80%

88%

93%

75%

4

Bicep Curl (EZ Bar)

3

5 reps

78%

Day 3

1

Squat (Barbell)

1

1

1

1

3 reps

1 reps

1 reps

5 reps

80%

88%

93%

75%

2

Dip (Weighted)

4

5 reps

RPE 10

3

Deadlift (Barbell)

1

1

1

1

3 reps

1 reps

1 reps

5 reps

80%

88%

93%

75%

4

Bicep Curl (EZ Bar)

3

3 reps

82%

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

78%

78%

78%

78%

2

Overhead Press (Barbell)

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

78%

78%

78%

78%

3

Deadlift (Barbell)

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

78%

78%

70%

4

Bicep Curl (EZ Bar)

1 Set

1 Set

1 Set

1 Set

1 Reps

6 Reps

6 Reps

6 Reps

87%

70%

70%

70%

Day 2

1

Pull-Up (Weighted)

1 Set

1 Set

1 Set

3 Reps

5 Reps

5 Reps

@9

@9

@9

2

Lateral Raise (Cable)

1 Set

1 Set

10 Reps

10 Reps

@10

@10

3

Neck Curl

1 Set

1 Set

12 Reps

12 Reps

@9

@9

4

Neck Extension

1 Set

1 Set

12 Reps

12 Reps

@9

@9

Day 3

1

Squat (Barbell)

1 Set

1 Set

1 Set

3 Reps

3 Reps

3 Reps

85%

85%

85%

2

Dip (Weighted)

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

@10

@10

@10

@10

3

Deadlift (Barbell)

1 Set

1 Set

1 Set

3 Reps

3 Reps

3 Reps

85%

80%

70%

4

Bicep Curl (EZ Bar)

1 Set

1 Set

1 Set

3 Reps

3 Reps

3 Reps

78%

78%

78%