5/3/1 for athletes 4 day split

by null

3 athletes joined

5.0

(1 rating)

Program Description

Hybrid powerlifting/athlete training

Program Overview

Level
Advanced, Intermediate
Goal
Athletics, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
80 minutes
Created
Sep 01, 2024 05:05
Last Edited
Jun 18, 2025 08:44

Summary

Unlock your athletic potential with the 5/3/1 for Athletes 4-Day Split program, designed to enhance strength and performance over a focused 3-week period. This comprehensive plan combines heavy lifting with accessory work, targeting both upper and lower body muscles through a variety of barbell and machine exercises. With four training days each week, you'll build explosive power and endurance, ensuring you're ready for any athletic challenge. Get ready to push your limits and achieve your fitness goals!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

Bench Press (Barbell)

5 reps

65%

75%

85%

Incline Chest Press (Machine)

6-8 reps

Chest Fly (Cable)

8-10 reps

JM Press

4-6 reps

Katana Extension

8-10 reps

Day 1

Bench Press (Barbell)

3 reps

70%

80%

90%

Incline Chest Press (Machine)

6-8 reps

Chest Fly (Cable)

8-10 reps

JM Press

4-6 reps

Katana Extension

8-10 reps

Day 1

Bench Press (Barbell)

5 reps

3 reps

1 reps

80%

90%

100%

Incline Chest Press (Machine)

6-8 reps

Chest Fly (Cable)

8-10 reps

JM Press

4-6 reps

Katana Extension

8-10 reps

Day 2

T-Bar Row

6-8 reps

Lat Pulldown

6-8 reps

Seated Row (Cable)

8-10 reps

Hammer Curl

8-10 reps

Reverse Bicep Curl (EZ Bar)

8-10 reps

Day 2

T-Bar Row

6-8 reps

Lat Pulldown

6-8 reps

Seated Row (Cable)

8-10 reps

Hammer Curl

8-10 reps

Reverse Bicep Curl (EZ Bar)

8-10 reps

Day 2

T-Bar Row

6-8 reps

Lat Pulldown

6-8 reps

Seated Row (Cable)

8-10 reps

Hammer Curl

8-10 reps

Reverse Bicep Curl (EZ Bar)

8-10 reps

Day 3

Squat (Barbell)

5 reps

65%

75%

85%

Power Clean

5 reps

65%

75%

85%

Romanian Deadlift (Barbell)

8-10 reps

Leg Curl

8-10 reps

Leg Extension

8-10 reps

Day 3

Squat (Barbell)

3 reps

70%

80%

90%

Power Clean

3 reps

70%

80%

90%

Romanian Deadlift (Barbell)

8-10 reps

Leg Curl

8-10 reps

Leg Extension

8-10 reps

Day 3

Squat (Barbell)

5 reps

3 reps

1 reps

80%

90%

100%

Power Clean

5 reps

80%

90%

100%

Romanian Deadlift (Barbell)

8-10 reps

Leg Curl

8-10 reps

Leg Extension

8-10 reps

Day 4

Overhead Press (Barbell)

5 reps

65%

75%

85%

Lateral Raise (Dumbbell)

8-10 reps

Reverse Pec Deck

8-10 reps

Shoulder Press (Machine)

6-8 reps

Cable Crunch

6-8 reps

Day 4

Overhead Press (Barbell)

3 reps

70%

80%

90%

Lateral Raise (Dumbbell)

8-10 reps

Reverse Pec Deck

8-10 reps

Shoulder Press (Machine)

6-8 reps

Cable Crunch

6-8 reps

Day 4

Overhead Press (Barbell)

5 reps

3 reps

1 reps

80%

90%

100%

Lateral Raise (Dumbbell)

8-10 reps

Reverse Pec Deck

8-10 reps

Shoulder Press (Machine)

6-8 reps

Cable Crunch

6-8 reps

Day 3

Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Power Clean

1 Set

5 Reps

65%

75%

85%

Romanian Deadlift (Barbell)

3 Sets

8-10 Reps

Leg Curl

3 Sets

8-10 Reps

Leg Extension

3 Sets

8-10 Reps

Day 1

Bench Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Incline Chest Press (Machine)

3 Sets

6-8 Reps

Chest Fly (Cable)

3 Sets

8-10 Reps

JM Press

3 Sets

4-6 Reps

Katana Extension

3 Sets

8-10 Reps

Day 2

T-Bar Row

3 Sets

6-8 Reps

Lat Pulldown

3 Sets

6-8 Reps

Seated Row (Cable)

3 Sets

8-10 Reps

Hammer Curl

3 Sets

8-10 Reps

Reverse Bicep Curl (EZ Bar)

3 Sets

8-10 Reps

Day 4

Overhead Press (Barbell)

1 Set

5 Reps

65%

75%

85%

Lateral Raise (Dumbbell)

3 Sets

8-10 Reps

Reverse Pec Deck

3 Sets

8-10 Reps

Shoulder Press (Machine)

3 Sets

6-8 Reps

Cable Crunch

3 Sets

6-8 Reps