Ortiz 5/3/1

by null

2 athletes joined

Program Description

Get beefy

Program Overview

Level
Intermediate
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Feb 11, 2026 02:10
Last Edited
Feb 12, 2026 11:51

Muscle Engagement

Front

Back

MuscleSet

Front Delts

16.7%

Triceps

16.7%

Quadriceps

11.8%

Glutes

11.8%

Hamstrings

11.8%

Chest

10.8%

Abs

8.8%

Middle Delts

5.9%

Lower Back

2.9%

Adductors

2.9%

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WEEK 1

WEEK 2

WEEK 3

Day 1

1

Overhead Press (Barbell)

1

5 reps

85%

2

Overhead Press (Barbell)

5

10 reps

60%

3

Bench Press (Close Grip)

4

10 reps

RPE 7.5

Day 1

1

Overhead Press (Barbell)

1

3 reps

90%

2

Overhead Press (Barbell)

5

10 reps

60%

3

Bench Press (Close Grip)

4

10 reps

RPE 7.5

Day 1

1

Overhead Press (Barbell)

1

1 reps

95%

2

Overhead Press (Barbell)

5

10 reps

60%

3

Bench Press (Close Grip)

4

10 reps

RPE 7.5

Day 2

1

Squat (Barbell)

1

5 reps

85%

2

Squat (Barbell)

5

10 reps

60%

Day 2

1

Squat (Barbell)

1

3 reps

90%

2

Squat (Barbell)

5

10 reps

60%

Day 2

1

Squat (Barbell)

1

1 reps

95%

2

Squat (Barbell)

5

10 reps

60%

Day 3

1

Bench Press (Barbell)

1

5 reps

85%

2

Bench Press (Barbell)

5

10 reps

60%

3

Dip (Bodyweight)

1

100 reps

RPE 8

Day 3

1

Bench Press (Barbell)

1

3 reps

90%

2

Bench Press (Barbell)

5

10 reps

60%

3

Dip (Bodyweight)

1

100 reps

RPE 8

Day 3

1

Bench Press (Barbell)

1

1 reps

95%

2

Bench Press (Barbell)

5

10 reps

60%

3

Dip (Bodyweight)

1

100 reps

RPE 8

Day 4

1

Deadlift (Barbell)

1

5 reps

85%

2

Deadlift (Barbell)

5

10 reps

60%

Day 4

1

Deadlift (Barbell)

1

3 reps

90%

2

Deadlift (Barbell)

5

10 reps

60%

Day 4

1

Deadlift (Barbell)

1

1 reps

95%

2

Deadlift (Barbell)

5

10 reps

60%

Day 4

1

Deadlift (Barbell)

1 Set

5 Reps

85%

2

Deadlift (Barbell)

5 Sets

10 Reps

60%

Day 3

1

Bench Press (Barbell)

1 Set

5 Reps

85%

2

Bench Press (Barbell)

5 Sets

10 Reps

60%

3

Dip (Bodyweight)

1 Set

100 Reps

@8

Day 2

1

Squat (Barbell)

1 Set

5 Reps

85%

2

Squat (Barbell)

5 Sets

10 Reps

60%

Day 1

1

Overhead Press (Barbell)

1 Set

5 Reps

85%

2

Overhead Press (Barbell)

5 Sets

10 Reps

60%

3

Bench Press (Close Grip)

4 Sets

10 Reps

@7.5