Tom’s 5/3/1

Unlock your strength potential with Tom’s 5/3/1 program, a comprehensive 1-week training plan designed for intermediate lifters. This 5-day routine focuses on powerlifting and bodybuilding techniques, incorporating essential compound movements like the bench press, squat, and deadlift. Each workout is structured to maximize muscle growth and strength gains, featuring a mix of high-intensity sets and accessory exercises. Perfect for those with a garage gym setup, this program will challenge you to push your limits and achieve your fitness goals. Get ready to elevate your training!

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Week 1

Bench Press (Barbell)

Incline Bench Press (Barbell)

Tricep Rope Push Down (Cable)

Lateral Raise (Dumbbell)

Trap Bar Deadlift

Lat Pulldown

Bicep Curl (Dumbbell)

Face Pull

Squat (Barbell)

Hamstring Curl

Goblet Squat

Lunge (Dumbbell)

Barbell Row

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