Program Description
Unleash your strength with the Powerlifting 5/3/1 Arnav program, a comprehensive 3-week training plan designed for lifters of all levels. This program features 12 intense sessions per week, focusing on core lifts like squats, deadlifts, and bench presses, complemented by accessory work to enhance your overall power and muscle growth. With a blend of AMRAP and rep-based sets, you'll push your limits and see measurable gains in strength and endurance. Equip your garage gym and get ready to elevate your lifting game!
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalPowerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length3 weeks
- Time Per Workout60 minutes
- CreatedJul 12, 2025 12:10
- Last EditedSep 26, 2025 10:02
Summary
Unleash your strength with the Powerlifting 5/3/1 Arnav program, designed for dedicated lifters ready to push their limits over three intense weeks. This four-day-a-week regimen focuses on the foundational lifts: squat, bench press, deadlift, and overhead press, using a proven 5/3/1 progression to maximize your power and muscle growth. Each session combines high-intensity AMRAP sets and rep-based training to ensure you're not just lifting, but lifting heavier and smarter. Equip your garage gym and get ready to elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18%
Glutes
14%
Triceps
12%
Front Delts
12%
Hamstrings
10%
Chest
10%
Middle Delts
10%
Abs
6%
Adductors
4%
Lower Back
4%
