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Teoman’s 5/3/1 (4 days)
by Teoman Bedel
21 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
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Mar 03, 2024 02:18
Last Edited
Jun 12, 2024 10:04
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Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
3 Sets
10-12 Reps
@6
3
Bent Over Row (Barbell)
2 Sets
12-15 Reps
4
Leg Curl
2 Sets
12-15 Reps
5
Leg Extension
2 Sets
12-15 Reps
6
Cable Crunch
2 Sets
12-15 Reps
7
Hyperextension
2 Sets
12-15 Reps
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
10-12 Reps
@6
3
Pendlay Row
3 Sets
4-8 Reps
@8
4
Power Shrug
2 Sets
6-10 Reps
@7
5
Hip Thrust (Barbell)
2 Sets
6-10 Reps
@7
6
Leg Curl
2 Sets
12-15 Reps
@6
7
Back Extension (Weighted)
2 Sets
6-12 Reps
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
3 Sets
10-12 Reps
@6
3
Pull-Up (Bodyweight)
1 Set
4
Tricep Extension (Cable)
2 Sets
12-15 Reps
5
Bicep Curl (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
7
Face Pull
2 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
Overhead Press (Barbell)
3 Sets
10-12 Reps
@6
3
Lat Pulldown
2 Sets
12-15 Reps
4
Tricep Extension (Cable)
2 Sets
12-15 Reps
5
Bicep Curl (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
7
Face Pull
2 Sets
12-15 Reps
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Bench Press (Barbell)
3 Sets
10-12 Reps
@6
3
Pull-Up (Bodyweight)
1 Set
4
Tricep Extension (Cable)
2 Sets
12-15 Reps
5
Bicep Curl (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
7
Face Pull
2 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
10-12 Reps
@6
3
Pendlay Row
3 Sets
4-8 Reps
@8
4
Power Shrug
2 Sets
6-10 Reps
@7
5
Hip Thrust (Barbell)
2 Sets
6-10 Reps
@7
6
Leg Curl
2 Sets
12-15 Reps
@6
7
Back Extension (Weighted)
2 Sets
6-12 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Deadlift (Barbell)
3 Sets
10-12 Reps
@6
3
Bent Over Row (Barbell)
2 Sets
12-15 Reps
4
Leg Curl
2 Sets
12-15 Reps
5
Leg Extension
2 Sets
12-15 Reps
6
Cable Crunch
2 Sets
12-15 Reps
7
Hyperextension
2 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
Overhead Press (Barbell)
3 Sets
10-12 Reps
@6
3
Lat Pulldown
2 Sets
12-15 Reps
4
Tricep Extension (Cable)
2 Sets
12-15 Reps
5
Bicep Curl (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
7
Face Pull
2 Sets
12-15 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Deadlift (Barbell)
3 Sets
10-12 Reps
@6
3
Bent Over Row (Barbell)
2 Sets
12-15 Reps
4
Leg Curl
2 Sets
12-15 Reps
5
Leg Extension
2 Sets
12-15 Reps
6
Cable Crunch
2 Sets
12-15 Reps
7
Hyperextension
2 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
10-12 Reps
@6
3
Pendlay Row
3 Sets
4-8 Reps
@8
4
Power Shrug
2 Sets
6-10 Reps
@7
5
Hip Thrust (Barbell)
2 Sets
6-10 Reps
@7
6
Leg Curl
2 Sets
12-15 Reps
@6
7
Back Extension (Weighted)
2 Sets
6-12 Reps
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Bench Press (Barbell)
3 Sets
10-12 Reps
@6
3
Pull-Up (Bodyweight)
1 Set
4
Tricep Extension (Cable)
2 Sets
12-15 Reps
5
Bicep Curl (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
7
Face Pull
2 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
Overhead Press (Barbell)
3 Sets
10-12 Reps
@6
3
Lat Pulldown
2 Sets
12-15 Reps
4
Tricep Extension (Cable)
2 Sets
12-15 Reps
5
Bicep Curl (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
7
Face Pull
2 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
10-12 Reps
@6
3
Pendlay Row
3 Sets
4-8 Reps
@8
4
Power Shrug
2 Sets
6-10 Reps
@7
5
Hip Thrust (Barbell)
2 Sets
6-10 Reps
@7
6
Leg Curl
2 Sets
12-15 Reps
@6
7
Back Extension (Weighted)
2 Sets
6-12 Reps
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Bench Press (Barbell)
3 Sets
10-12 Reps
@6
3
Pull-Up (Bodyweight)
1 Set
4
Tricep Extension (Cable)
2 Sets
12-15 Reps
5
Bicep Curl (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
7
Face Pull
2 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
Overhead Press (Barbell)
3 Sets
10-12 Reps
@6
3
Lat Pulldown
2 Sets
12-15 Reps
4
Tricep Extension (Cable)
2 Sets
12-15 Reps
5
Bicep Curl (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
7
Face Pull
2 Sets
12-15 Reps
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Deadlift (Barbell)
3 Sets
10-12 Reps
@6
3
Bent Over Row (Barbell)
2 Sets
12-15 Reps
4
Leg Curl
2 Sets
12-15 Reps
5
Leg Extension
2 Sets
12-15 Reps
6
Cable Crunch
2 Sets
12-15 Reps
7
Hyperextension
2 Sets
12-15 Reps