logo
Sami’s 5/3/1
by Anthony E.
2 athletes joined
Program Description
With the 5/3/1 core but adding 2 bro days for total strength and size. These two bro days are meant to fill in any weak points. In this case I’m doing arms and forearms. This program uses rest pause on AMRAP sets. After finishing take 15 deep slow breaths and do more. Repeat 3 total times in. Each exercise after last AMRAP set preform loaded stretches on each muscle group. Do 30 breaths for squats.
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 25, 2024 08:51
Last Edited
May 13, 2024 04:12
down_app
Week 1
1 / 4 Weeks
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Incline Bench Press (Barbell)
4 Sets
AMRAP
85%
3
Bent Over Row (Barbell)
3 Sets
AMRAP
@8-9.5
4
Hip Thrust (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
5
Hip Thrust (Barbell)
4 Sets
AMRAP
85%
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
4 Sets
AMRAP
85%
3
Bent Over Row (Barbell)
3 Sets
AMRAP
@8-9.5
4
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
5
Squat (Barbell)
4 Sets
AMRAP
85%
Day 2
1A
Reverse Bicep Curl (EZ Bar)
4 Sets
AMRAP
@10
1B
Tricep Extension (Barbell)
4 Sets
AMRAP
@10
2A
Bicep Curl (EZ Bar)
4 Sets
AMRAP
@8-9.5
2B
Skull Crusher
4 Sets
AMRAP
@8-9.5
Day 4
1A
Reverse Bicep Curl (EZ Bar)
4 Sets
AMRAP
@10
1B
Tricep Extension (Barbell)
4 Sets
AMRAP
@10
2A
Bicep Curl (EZ Bar)
4 Sets
AMRAP
@8-9.5
2B
Skull Crusher
4 Sets
AMRAP
@8-9.5
Day 4
1A
Reverse Wrist Curl (Barbell)
4 Sets
AMRAP
@8-9.5
1B
Tricep Extension (Barbell)
4 Sets
AMRAP
@8-9.5
2A
Bicep Curl (EZ Bar)
4 Sets
AMRAP
@8-9.5
2B
Skull Crusher
4 Sets
AMRAP
@8-9.5
Day 3
1A
Reverse Bicep Curl (EZ Bar)
3 Sets
AMRAP
@9.5
1B
Tricep Extension (Barbell)
3 Sets
AMRAP
@9.5
2A
Bicep Curl (EZ Bar)
4 Sets
AMRAP
@8-9.5
2B
Skull Crusher
4 Sets
AMRAP
@8-9.5
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
2
Bench Press (Barbell)
4 Sets
AMRAP
90%
3
Bent Over Row (Barbell)
3 Sets
AMRAP
@8-9.5
4
Squat (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
5
Squat (Barbell)
4 Sets
AMRAP
90%
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
2
Incline Bench Press (Barbell)
3 Sets
AMRAP
90%
3
Bent Over Row (Barbell)
3 Sets
AMRAP
@8-9.5
4
Hip Thrust (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
5
Hip Thrust (Barbell)
4 Sets
AMRAP
90%
Day 2
1A
Reverse Bicep Curl (EZ Bar)
4 Sets
AMRAP
@10
1B
Tricep Extension (Barbell)
4 Sets
AMRAP
@10
2A
Bicep Curl (EZ Bar)
4 Sets
AMRAP
@8-9.5
2B
Skull Crusher
4 Sets
AMRAP
@8-9.5
Day 4
1A
Reverse Bicep Curl (EZ Bar)
4 Sets
AMRAP
@10
1B
Tricep Extension (Barbell)
4 Sets
AMRAP
@10
2A
Bicep Curl (EZ Bar)
4 Sets
AMRAP
@8-9.5
2B
Skull Crusher
4 Sets
AMRAP
@8-9.5
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
3 Reps
75%
85%
2
Bench Press (Barbell)
4 Sets
AMRAP
95%
3
Bent Over Row (Barbell)
3 Sets
AMRAP
@8-9.5
4
Squat (Barbell)
1 Set
1 Set
5 Reps
3 Reps
75%
85%
5
Squat (Barbell)
4 Sets
AMRAP
95%
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
5 Reps
3 Reps
75%
85%
2
Incline Bench Press (Barbell)
4 Sets
AMRAP
95%
3
Bent Over Row (Barbell)
3 Sets
AMRAP
@8-9.5
4
Hip Thrust (Barbell)
1 Set
1 Set
5 Reps
3 Reps
75%
85%
5
Hip Thrust (Barbell)
4 Sets
AMRAP
95%
Day 2
1A
Reverse Bicep Curl (EZ Bar)
4 Sets
AMRAP
@10
1B
Tricep Extension (Barbell)
4 Sets
AMRAP
@10
2A
Bicep Curl (EZ Bar)
4 Sets
AMRAP
@8-9.5
2B
Skull Crusher
4 Sets
AMRAP
@8-9.5
Day 4
1A
Reverse Bicep Curl (EZ Bar)
4 Sets
AMRAP
@10
1B
Tricep Extension (Barbell)
4 Sets
AMRAP
@10
2A
Bicep Curl (EZ Bar)
4 Sets
AMRAP
@8-9.5
2B
Skull Crusher
4 Sets
AMRAP
@8-9.5
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
2
Bench Press (Barbell)
4 Sets
AMRAP
60%
3
Bent Over Row (Barbell)
3 Sets
AMRAP
@7.5-8.5
4
Squat (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
5
Squat (Barbell)
4 Sets
AMRAP
60%
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
2
Incline Bench Press (Barbell)
4 Sets
AMRAP
60%
3
Bent Over Row (Barbell)
3 Sets
AMRAP
@7.5-8.5
4
Hip Thrust (Barbell)
1 Set
1 Set
5 Reps
5 Reps
40%
50%
5
Hip Thrust (Barbell)
4 Sets
AMRAP
60%