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Teoman’s 5/3/1 (5 days)
by Teoman Bedel
16 athletes joined
Program Description
🇹🇷 Bu programın öncelikleri genel güç artışı ve optimal kas gelişimidir. •Her 4 hafta 1 döngüye tekabül eder. Her yeni döngü, sporcunun bir önceki döngüde sergilediği performans ile doğru orantılı olacak şekilde zorlaşarak devam eder. •Her döngünün 3. haftası, ana hareketlerin son setleri 1 tekrar olacak şekilde ayarlanmıştır. Bu setlere “1+” seti denir. Bu setlerdeki performansınız, bir sonraki döngünün zorluğunu belirleyecektir. •Her döngünün 4. haftası, yeni döngüye geçmeden önce vücudunuzu dinlendirmeniz için tasarlanmış “deload” haftalarıdır. Bu haftalar, döngünün anlık zorluğu düşük olsa dahi atlanmamalıdır. -> Programa başlarken istenen 1RM kısmına, o hareket ile yapabildiğiniz en yüksek ağırlığın %80 ya da %90’ını girin. Bu uzun vadede daha sağlıklı bir gelişim elde etmenizi sağlayacak ve erken tıkanmaların önüne geçecektir. Eğer; 1+ setinde 1 tekrar yapabildiyseniz, yeni döngüde 1RM ağırlığınızı değiştirmeyin. 1+ setinde 2 ile 4 arası tekrar yapabildiyseniz, yeni döngüde 1RM ağırlığınızı 2.5 kilogram arttırın. 1+ setinde 5 ya da daha fazla tekrar yapabildiyseniz, yeni döngüde 1RM ağırlığınızı 5 kilogram arttırın. 🇺🇸 This program prioritizes overall strength increase and optimal muscle development. •Every 4 weeks corresponds to a cycle. Difficulty of a new cycle is determined according to the athlete’s performance on the previous cycle. •In the 3rd week of each cycle, you’ll encounter a difficult set of 1 reputation. This set is generically called a “1+ set”. Your performance on these sets will determine the difficulty of your next cycle. •The 4th week of each cycle represents a deload week. Deload weeks are essential for healthier long term development. Leave your ego behind and do not skip your deload weeks! -> You should use 80% or 90% of your current 1RM when beginning the program to achieve healthier development and avoid unwanted injuries or early blockages. 1+ Progression Chart 1 rep on 1+ set: No increase 2-4 reps on 1+ set: 2.5kg increase 5 or more reps on 1+ set: 5kg increase
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Mar 04, 2024 01:25
Last Edited
Jun 09, 2024 12:23
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
4
Bicep Curl (Cable)
2 Sets
12-15 Reps
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
6
Face Pull
2 Sets
12-15 Reps
Day 2
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
Leg Curl
2 Sets
12-15 Reps
4
Leg Extension
2 Sets
12-15 Reps
5
Cable Crunch
2 Sets
12-15 Reps
6
Hyperextension
2 Sets
12-15 Reps
Day 3
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
Bicep Curl (Cable)
2 Sets
12-15 Reps
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
7
Band Pull Apart
2 Sets
30 Reps
Day 4
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
2 Sets
4-8 Reps
@8
4
Power Shrug
2 Sets
12-15 Reps
5
Hip Thrust (Barbell)
2 Sets
8-12 Reps
6
Leg Curl
2 Sets
12-15 Reps
7
Back Extension (Weighted)
2 Sets
6-12 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@7
2
Bench Press (Barbell)
3 Sets
6-10 Reps
@6
3
Pull-Up (Weighted)
1 Set
4
Bicep Curl (Cable)
2 Sets
12-15 Reps
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
7
Face Pull
2 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
4
Bicep Curl (Cable)
2 Sets
12-15 Reps
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
6
Face Pull
2 Sets
12-15 Reps
Day 2
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
Leg Curl
2 Sets
12-15 Reps
4
Leg Extension
2 Sets
12-15 Reps
5
Cable Crunch
2 Sets
12-15 Reps
6
Hyperextension
2 Sets
12-15 Reps
Day 3
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
Bicep Curl (Cable)
2 Sets
12-15 Reps
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
7
Band Pull Apart
2 Sets
30 Reps
Day 4
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
2 Sets
4-8 Reps
@8
4
Power Shrug
2 Sets
12-15 Reps
5
Hip Thrust (Barbell)
2 Sets
8-12 Reps
6
Leg Curl
2 Sets
12-15 Reps
7
Back Extension (Weighted)
2 Sets
6-12 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@7
2
Bench Press (Barbell)
3 Sets
6-10 Reps
@6
3
Pull-Up (Weighted)
1 Set
4
Bicep Curl (Cable)
2 Sets
12-15 Reps
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
7
Face Pull
2 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
75%
85%
95%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
4
Bicep Curl (Cable)
2 Sets
12-15 Reps
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
6
Face Pull
2 Sets
12-15 Reps
Day 2
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
Leg Curl
2 Sets
12-15 Reps
4
Leg Extension
2 Sets
12-15 Reps
5
Cable Crunch
2 Sets
12-15 Reps
6
Hyperextension
2 Sets
12-15 Reps
Day 3
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
Bicep Curl (Cable)
2 Sets
12-15 Reps
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
7
Band Pull Apart
2 Sets
30 Reps
Day 4
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
2 Sets
4-8 Reps
@8
4
Power Shrug
2 Sets
12-15 Reps
5
Hip Thrust (Barbell)
2 Sets
8-12 Reps
6
Leg Curl
2 Sets
12-15 Reps
7
Back Extension (Weighted)
2 Sets
6-12 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@7
2
Bench Press (Barbell)
3 Sets
6-10 Reps
@6
3
Pull-Up (Weighted)
1 Set
4
Bicep Curl (Cable)
2 Sets
12-15 Reps
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
7
Face Pull
2 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
3
Bent Over Row (Barbell)
3 Sets
8-10 Reps
4
Bicep Curl (Cable)
2 Sets
12-15 Reps
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
6
Face Pull
2 Sets
12-15 Reps
Day 2
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
Leg Curl
2 Sets
12-15 Reps
4
Leg Extension
2 Sets
12-15 Reps
5
Cable Crunch
2 Sets
12-15 Reps
6
Hyperextension
2 Sets
12-15 Reps
Day 3
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
Bicep Curl (Cable)
2 Sets
12-15 Reps
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Cable)
2 Sets
12-15 Reps
7
Band Pull Apart
2 Sets
30 Reps
Day 4
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
2 Sets
4-8 Reps
@8
4
Power Shrug
2 Sets
12-15 Reps
5
Hip Thrust (Barbell)
2 Sets
8-12 Reps
6
Leg Curl
2 Sets
12-15 Reps
7
Back Extension (Weighted)
2 Sets
6-12 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@6
2
Bench Press (Barbell)
3 Sets
6-10 Reps
@6
3
Pull-Up (Weighted)
1 Set
4
Bicep Curl (Cable)
2 Sets
12-15 Reps
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
7
Face Pull
2 Sets
12-15 Reps