5/3/1 With support movements

by Cpt. Kanuuna

Program Description

Strenght generation and support movements

Program Overview

Level
Beginner, Novice
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Feb 05, 2026 04:51
Last Edited
Feb 05, 2026 05:09

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

12.1%

Glutes

12.1%

Hamstrings

12.1%

Upper Back

10.8%

Abs

10.3%

Lats

9.5%

Chest

6.9%

Triceps

6.9%

Front Delts

6.9%

Biceps

4.7%

Lower Back

2.6%

Forearms

2.6%

Adductors

2.6%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

1

1

1

3 reps

5 reps

5 reps

65%

75%

85%

2

Bench Press (Dumbbell)

3

6-8 reps

-

3

Bench Press (Close Grip)

2

5 reps

-

4

Lat Pulldown

3

6-8 reps

-

5

Pallof Press

3

8-10 reps

-

Day 1

1

Bench Press (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Bench Press (Dumbbell)

3

6-8 reps

-

3

Bench Press (Close Grip)

2

5 reps

-

4

Lat Pulldown

3

6-8 reps

-

5

Pallof Press

3

8-10 reps

-

Day 1

1

Bench Press (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Bench Press (Dumbbell)

3

6-8 reps

-

3

Bench Press (Close Grip)

2

5 reps

-

4

Lat Pulldown

3

6-8 reps

-

5

Pallof Press

3

8-10 reps

-

Day 1

1

Bench Press (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Bench Press (Dumbbell)

3

6-8 reps

-

3

Bench Press (Close Grip)

2

5 reps

-

4

Lat Pulldown

3

6-8 reps

-

5

Pallof Press

3

8-10 reps

-

Day 2

1

Deadlift (Barbell)

1

1

1

3 reps

5 reps

5 reps

65%

75%

86%

2

Deadlift (Paused)

3

3 reps

-

3

Seated Row (Cable)

3

6-8 reps

-

4

Lat Pulldown

2

6-8 reps

-

5

Farmer's Walk (Weighted)

3

1 mins

-

Day 2

1

Deadlift (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Deadlift (Paused)

3

3 reps

-

3

Seated Row (Cable)

3

6-8 reps

-

4

Lat Pulldown

2

6-8 reps

-

5

Farmer's Walk (Weighted)

3

1 mins

-

Day 2

1

Deadlift (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Deadlift (Paused)

3

3 reps

-

3

Seated Row (Cable)

3

6-8 reps

-

4

Lat Pulldown

2

6-8 reps

-

5

Farmer's Walk (Weighted)

3

1 mins

-

Day 2

1

Deadlift (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Deadlift (Paused)

3

3 reps

-

3

Seated Row (Cable)

3

6-8 reps

-

4

Lat Pulldown

2

6-8 reps

-

5

Farmer's Walk (Weighted)

3

1 mins

-

Day 3

1

Squat (Barbell)

1

1

1

3 reps

5 reps

5 reps

65%

75%

85%

2

Squat (Paused)

3

3 reps

-

3

Bulgarian Split Squat (Dumbbell)

2

5 reps

-

4

Seated Row (Cable)

3

6-8 reps

-

5

Plank

3

1 mins

-

Day 3

1

Squat (Barbell)

1

1

1

3 reps

3 reps

3 reps

70%

80%

90%

2

Squat (Paused)

3

3 reps

-

3

Bulgarian Split Squat (Dumbbell)

2

5 reps

-

4

Seated Row (Cable)

3

6-8 reps

-

5

Plank

3

1 mins

-

Day 3

1

Squat (Barbell)

1

1

1

5 reps

3 reps

1 reps

75%

85%

95%

2

Squat (Paused)

3

3 reps

-

3

Bulgarian Split Squat (Dumbbell)

2

5 reps

-

4

Seated Row (Cable)

3

6-8 reps

-

5

Plank

3

1 mins

-

Day 3

1

Squat (Barbell)

1

1

1

5 reps

5 reps

5 reps

40%

50%

60%

2

Squat (Paused)

3

3 reps

-

3

Bulgarian Split Squat (Dumbbell)

2

5 reps

-

4

Seated Row (Cable)

3

6-8 reps

-

5

Plank

3

1 mins

-

Day 1

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

3 Reps

5 Reps

5 Reps

65%

75%

85%

2

Bench Press (Dumbbell)

1 Set

1 Set

1 Set

6-8 Reps

6-8 Reps

6-8 Reps

-

-

-

3

Bench Press (Close Grip)

1 Set

1 Set

5 Reps

5 Reps

-

-

4

Lat Pulldown

1 Set

1 Set

1 Set

6-8 Reps

6-8 Reps

6-8 Reps

-

-

-

5

Pallof Press

1 Set

1 Set

1 Set

8-10 Reps

8-10 Reps

8-10 Reps

-

-

-

Day 2

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

3 Reps

5 Reps

5 Reps

65%

75%

86%

2

Deadlift (Paused)

1 Set

1 Set

1 Set

3 Reps

3 Reps

3 Reps

-

-

-

3

Seated Row (Cable)

1 Set

1 Set

1 Set

6-8 Reps

6-8 Reps

6-8 Reps

-

-

-

4

Lat Pulldown

1 Set

1 Set

6-8 Reps

6-8 Reps

-

-

5

Farmer's Walk (Weighted)

1 Set

1 Set

1 Set

1 mins

1 mins

1 mins

-

-

-

Day 3

1

Squat (Barbell)

1 Set

1 Set

1 Set

3 Reps

5 Reps

5 Reps

65%

75%

85%

2

Squat (Paused)

1 Set

1 Set

1 Set

3 Reps

3 Reps

3 Reps

-

-

-

3

Bulgarian Split Squat (Dumbbell)

1 Set

1 Set

5 Reps

5 Reps

-

-

4

Seated Row (Cable)

1 Set

1 Set

1 Set

6-8 Reps

6-8 Reps

6-8 Reps

-

-

-

5

Plank

1 Set

1 Set

1 Set

1 mins

1 mins

1 mins

-

-

-