The 5-3-1 Misi program is a focused, four-week strength training regimen designed for those looking to build serious muscle and power. Comprising three workouts per week, this program emphasizes key compound lifts like squats, deadlifts, and overhead presses, ensuring a balanced approach to strength development. Each session is structured with specific rep targets and intensities, allowing you to progressively overload and track your gains effectively. Perfect for lifters with access to a garage gym, this program will challenge you to push your limits and achieve your strength goals.

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

5-3-1 Misi

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Overhead Press (Barbell)

Deadlift (Barbell)

Bicep Curl (EZ Bar)

Pull-Up (Weighted)

Lateral Raise (Cable)

Neck Curl

Neck Extension

Dip (Weighted)

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