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Teoman’s 5/3/1 (3 Days)
by Teoman Bedel
8 athletes joined
Program Description
This powerbuilding program consists of 4-week cycles. Third week of every cycle is a maximum effort week, being followed by a deload week. You will attempt heavy sets of 1+ reps on each main lift on the third week. Your results on these sets will readjust your 1RM for next cycles. 1 rep on the 1+ set means you’re not changing your 1RM on the lift. 2 to 4 reps mean you’re adding 2.5kgs to your 1RM on the lift. 5 or more reps mean you’re adding 5kgs to your 1RM on the lift. However, more than 5 reps is not advised. You also should include pre-workout dynamic warm ups and post-workout static stretches to your program for better results.
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Mar 11, 2024 03:03
Last Edited
May 10, 2024 01:32
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Week 1
1 / 4 Weeks
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
3 Sets
5-7 Reps
55%
3
Bent Over Row (Barbell)
3 Sets
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Hip Thrust (Barbell)
3 Sets
12-15 Reps
6
Leg Curl
3 Sets
12-15 Reps
7
Back Extension (Weighted)
1 Set
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
3 Sets
5-7 Reps
55%
3
Pendlay Row
3 Sets
5-7 Reps
4
Hamstring Curl
3 Sets
12-15 Reps
5
Leg Extension
3 Sets
12-15 Reps
6
Back Extension (Weighted)
1 Set
7
Abs Crunch (Weighted)
3 Sets
12-15 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
3 Sets
5-7 Reps
55%
3
Lat Pulldown
3 Sets
10-12 Reps
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
5
Bicep Curl (Cable)
3 Sets
12-15 Reps
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
7
Face Pull
3 Sets
12-15 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Bench Press (Barbell)
3 Sets
5-7 Reps
60%
3
Pendlay Row
3 Sets
5-7 Reps
4
Hamstring Curl
3 Sets
12-15 Reps
5
Leg Extension
3 Sets
12-15 Reps
6
Back Extension (Weighted)
1 Set
7
Abs Crunch (Weighted)
3 Sets
12-15 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Deadlift (Barbell)
3 Sets
5-7 Reps
60%
3
Lat Pulldown
3 Sets
10-12 Reps
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
5
Bicep Curl (Cable)
3 Sets
12-15 Reps
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
7
Face Pull
3 Sets
12-15 Reps
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Squat (Barbell)
3 Sets
5-7 Reps
60%
3
Bent Over Row (Barbell)
3 Sets
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Hip Thrust (Barbell)
3 Sets
12-15 Reps
6
Hamstring Curl
3 Sets
12-15 Reps
7
Back Extension (Weighted)
1 Set
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Bench Press (Barbell)
3 Sets
5-7 Reps
65%
3
Pendlay Row
3 Sets
5-7 Reps
4
Hamstring Curl
3 Sets
12-15 Reps
5
Leg Extension
3 Sets
12-15 Reps
6
Back Extension (Weighted)
1 Set
7
Abs Crunch (Weighted)
3 Sets
12-15 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Deadlift (Barbell)
3 Sets
5-7 Reps
65%
3
Lat Pulldown
3 Sets
10-12 Reps
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
5
Bicep Curl (Cable)
3 Sets
12-15 Reps
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
7
Face Pull
3 Sets
12-15 Reps
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Squat (Barbell)
3 Sets
5-7 Reps
65%
3
Bent Over Row (Barbell)
3 Sets
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Hip Thrust (Barbell)
3 Sets
12-15 Reps
6
Leg Curl
3 Sets
12-15 Reps
7
Back Extension (Weighted)
1 Set
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Bench Press (Barbell)
3 Sets
5-7 Reps
50%
3
Pendlay Row
3 Sets
5-7 Reps
4
Hamstring Curl
3 Sets
12-15 Reps
5
Leg Extension
3 Sets
12-15 Reps
6
Back Extension (Weighted)
1 Set
7
Abs Crunch (Weighted)
3 Sets
12-15 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Deadlift (Barbell)
3 Sets
5-7 Reps
50%
3
Lat Pulldown
3 Sets
10-12 Reps
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
5
Bicep Curl (Cable)
3 Sets
12-15 Reps
6
Lateral Raise (Cable)
3 Sets
12-15 Reps
7
Face Pull
3 Sets
12-15 Reps
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Squat (Barbell)
3 Sets
5-7 Reps
50%
3
Bent Over Row (Barbell)
3 Sets
10-12 Reps
4
Lat Pulldown
3 Sets
10-12 Reps
5
Hip Thrust (Barbell)
3 Sets
12-15 Reps
6
Leg Curl
3 Sets
12-15 Reps
7
Back Extension (Weighted)
1 Set