Row 5 3 1

by Mark M.

Program Description

Row big

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
16 weeks
Time Per Workout
60 minutes
Created
May 01, 2025 05:07
Last Edited
May 01, 2025 05:27

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

WEEK 13

WEEK 14

WEEK 15

WEEK 16

Day 1

1

Barbell Row

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Pull-Up (Assisted)

5

10 reps

-

3

Dumbbell Row

3

6 reps

-

4

Bicep Curl (Barbell)

3

6 reps

-

5

Reverse Bicep Curl (EZ Bar)

3

12 reps

-

Day 1

1

Barbell Row

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Pull-Up (Assisted)

5

10 reps

-

3

Dumbbell Row

3

6 reps

-

4

Bicep Curl (Barbell)

3

6 reps

-

5

Reverse Bicep Curl (EZ Bar)

3

12 reps

-

Day 1

1

Barbell Row

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Pull-Up (Assisted)

5

10 reps

-

3

Dumbbell Row

3

6 reps

-

4

Bicep Curl (Barbell)

3

6 reps

-

5

Reverse Bicep Curl (EZ Bar)

3

12 reps

-

Day 1

1

Barbell Row

3

5 reps

50%

2

Pull-Up (Assisted)

5

10 reps

-

3

Dumbbell Row

3

6 reps

-

4

Bicep Curl (Barbell)

3

6 reps

-

5

Reverse Bicep Curl (EZ Bar)

3

12 reps

-

Day 1

1

Barbell Row

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Pull-Up (Assisted)

5

10 reps

-

3

Dumbbell Row

3

6 reps

-

4

Bicep Curl (Barbell)

3

6 reps

-

5

Reverse Bicep Curl (EZ Bar)

3

12 reps

-

Day 1

1

Barbell Row

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Pull-Up (Assisted)

5

10 reps

-

3

Dumbbell Row

3

6 reps

-

4

Bicep Curl (Barbell)

3

6 reps

-

5

Reverse Bicep Curl (EZ Bar)

3

12 reps

-

Day 1

1

Barbell Row

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Pull-Up (Assisted)

5

10 reps

-

3

Dumbbell Row

3

6 reps

-

4

Bicep Curl (Barbell)

3

6 reps

-

5

Reverse Bicep Curl (EZ Bar)

3

12 reps

-

Day 1

1

Barbell Row

3

5 reps

50%

2

Pull-Up (Assisted)

5

10 reps

-

3

Dumbbell Row

3

6 reps

-

4

Bicep Curl (Barbell)

3

6 reps

-

5

Reverse Bicep Curl (EZ Bar)

3

12 reps

-

Day 1

1

Barbell Row

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Pull-Up (Assisted)

5

10 reps

-

3

Dumbbell Row

3

6 reps

-

4

Bicep Curl (Barbell)

3

6 reps

-

5

Reverse Bicep Curl (EZ Bar)

3

12 reps

-

Day 1

1

Barbell Row

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Pull-Up (Assisted)

5

10 reps

-

3

Dumbbell Row

3

6 reps

-

4

Bicep Curl (Barbell)

3

6 reps

-

5

Reverse Bicep Curl (EZ Bar)

3

12 reps

-

Day 1

1

Barbell Row

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Pull-Up (Assisted)

5

10 reps

-

3

Dumbbell Row

3

6 reps

-

4

Bicep Curl (Barbell)

3

6 reps

-

5

Reverse Bicep Curl (EZ Bar)

3

12 reps

-

Day 1

1

Barbell Row

3

5 reps

50%

2

Pull-Up (Assisted)

5

10 reps

-

3

Dumbbell Row

3

6 reps

-

4

Bicep Curl (Barbell)

3

6 reps

-

5

Reverse Bicep Curl (EZ Bar)

3

12 reps

-

Day 1

1

Barbell Row

1

1

1

5 reps

5 reps

5 reps

65%

75%

85%

2

Pull-Up (Assisted)

5

10 reps

-

3

Dumbbell Row

3

6 reps

-

4

Bicep Curl (Barbell)

3

6 reps

-

5

Reverse Bicep Curl (EZ Bar)

3

12 reps

-

Day 1

1

Barbell Row

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Pull-Up (Assisted)

5

10 reps

-

3

Dumbbell Row

3

6 reps

-

4

Bicep Curl (Barbell)

3

6 reps

-

5

Reverse Bicep Curl (EZ Bar)

3

12 reps

-

Day 1

1

Barbell Row

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Pull-Up (Assisted)

5

10 reps

-

3

Dumbbell Row

3

6 reps

-

4

Bicep Curl (Barbell)

3

6 reps

-

5

Reverse Bicep Curl (EZ Bar)

3

12 reps

-

Day 1

1

Barbell Row

3

5 reps

50%

2

Pull-Up (Assisted)

5

10 reps

-

3

Dumbbell Row

3

6 reps

-

4

Bicep Curl (Barbell)

3

6 reps

-

5

Reverse Bicep Curl (EZ Bar)

3

12 reps

-

Day 1

1

Barbell Row

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

65%

75%

85%

2

Pull-Up (Assisted)

5 Sets

10 Reps

-

3

Dumbbell Row

3 Sets

6 Reps

-

4

Bicep Curl (Barbell)

3 Sets

6 Reps

-

5

Reverse Bicep Curl (EZ Bar)

3 Sets

12 Reps

-