5/3/1 Powerbuilding + Competition Peaking

Program Description

This program is designed to simultaneously build maximal strength and muscle size, preparing lifters for both powerlifting performance and aesthetic development. By combining the tried-and-tested 5/3/1 main lift progression with targeted accessory exercises, it: 1. Increases strength in the squat, bench, deadlift, and overhead press using a structured, progressive overload system. 2. Promotes hypertrophy through accessory lifts that target weak points and key muscle groups. 3. Prepares athletes for competition by incorporating peaking strategies and deloads. 4. Develops consistency and discipline in training through a systematic 4-day split. 5. Optimizes recovery and performance, balancing intensity, volume, and accessory work. End Goal: Build a stronger, more muscular, and competition-ready physique while improving lifting technique, confidence, and long-term progress.

Program Overview