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5/3/1 Workout Program Overview

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gipeya5784
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99 views5 pages

5/3/1 Workout Program Overview

Uploaded by

gipeya5784
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Week 1

Overhead Press Deadlift Bench Press


5 x 45 5 x 75 (10),(5) 5 x 45
5 x 45 5 x 90 (10),(10),(2½) 5 x 45
3 x 45 3 x 110 (25),(5),(2½) 3 x 55 (5)
5 x 45 5 x 120 (25),(10),(2½) 5 x 60 (5),(2½)
5 x 55 (5) 5 x 135 (45) 5 x 70 (10),(2½)
5+ x 60 (5),(2½) 5+ x 155 (45),(10) 5+ x 80 (10),(5),(2½)
10 x 45 10 x 55 (5) 10 x 45
10 x 45 10 x 55 (5) 10 x 45
10 x 45 10 x 55 (5) 10 x 45
10 x 45 10 x 55 (5) 10 x 45
10 x 45 10 x 55 (5) 10 x 45
Pull Up Hanging Leg Raise Dumbell Row
10 reps 15 reps 10 reps
10 reps 15 reps 10 reps
10 reps 15 reps 10 reps
10 reps 15 reps 10 reps
10 reps 15 reps 10 reps

Made using 5/3/1 Calculator


By Strong Pigeon LLC
Week 2
Squat Overhead Press Deadlift
5 x 45 5 x 45 5 x 75 (10),(5)
5 x 45 5 x 45 5 x 90 (10),(10),(2½)
3 x 55 (5) 3 x 45 3 x 110 (25),(5),(2½)
5 x 60 (5),(2½) 3 x 50 (2½) 3 x 130 (25),(10),(5),(2½)
5 x 70 (10),(2½) 3 x 55 (5) 3 x 145 (45),(5)
5+ x 80 (10),(5),(2½) 3+ x 65 (10) 3+ x 165 (45),(10),(5)
10 x 45 10 x 45 10 x 55 (5)
10 x 45 10 x 45 10 x 55 (5)
10 x 45 10 x 45 10 x 55 (5)
10 x 45 10 x 45 10 x 55 (5)
10 x 45 10 x 45 10 x 55 (5)
Hamstring Curl Pull Up Hanging Leg Raise
10 reps 10 reps 15 reps
10 reps 10 reps 15 reps
10 reps 10 reps 15 reps
10 reps 10 reps 15 reps
10 reps 10 reps 15 reps

Made using 5/3/1 Calculator


By Strong Pigeon LLC
Week 3
Bench Press Squat Overhead Press
5 x 45 5 x 45 5 x 45
5 x 45 5 x 45 5 x 45
3 x 55 (5) 3 x 55 (5) 3 x 45
3 x 65 (10) 3 x 65 (10) 5 x 55 (5)
3 x 75 (10),(5) 3 x 75 (10),(5) 3 x 60 (5),(2½)
3+ x 85 (10),(10) 3+ x 85 (10),(10) 1+ x 65 (10)
10 x 45 10 x 45 10 x 45
10 x 45 10 x 45 10 x 45
10 x 45 10 x 45 10 x 45
10 x 45 10 x 45 10 x 45
10 x 45 10 x 45 10 x 45
Dumbell Row Hamstring Curl Pull Up
10 reps 10 reps 10 reps
10 reps 10 reps 10 reps
10 reps 10 reps 10 reps
10 reps 10 reps 10 reps
10 reps 10 reps 10 reps

Made using 5/3/1 Calculator


By Strong Pigeon LLC
Week 4
Deadlift Bench Press Squat
5 x 75 (10),(5) 5 x 45 5 x 45
5 x 90 (10),(10),(2½) 5 x 45 5 x 45
3 x 110 (25),(5),(2½) 3 x 55 (5) 3 x 55 (5)
5 x 135 (45) 5 x 70 (10),(2½) 5 x 70 (10),(2½)
3 x 155 (45),(10) 3 x 80 (10),(5),(2½) 3 x 80 (10),(5),(2½)
1+ x 175 (45),(10),(10) 1+ x 90 (10),(10),(2½) 1+ x 90 (10),(10),(2½)
10 x 55 (5) 10 x 45 10 x 45
10 x 55 (5) 10 x 45 10 x 45
10 x 55 (5) 10 x 45 10 x 45
10 x 55 (5) 10 x 45 10 x 45
10 x 55 (5) 10 x 45 10 x 45
Hanging Leg Raise Dumbell Row Hamstring Curl
15 reps 10 reps 10 reps
15 reps 10 reps 10 reps
15 reps 10 reps 10 reps
15 reps 10 reps 10 reps
15 reps 10 reps 10 reps

Made using 5/3/1 Calculator


By Strong Pigeon LLC
Week 5
Overhead Press Bench Press Squat
5 x 45 5 x 45 5 x 45
5 x 45 5 x 45 5 x 45
5 x 45 5 x 55 (5) 5 x 55 (5)
Pull Up Dumbell Row Hamstring Curl
10 reps 10 reps 10 reps
10 reps 10 reps 10 reps
10 reps 10 reps 10 reps
10 reps 10 reps 10 reps
10 reps 10 reps 10 reps
Deadlift
5 x 75 (10),(5)
5 x 90 (10),(10),(2½)
5 x 110 (25),(5),(2½)
Hanging Leg Raise
15 reps
15 reps
15 reps
15 reps
15 reps

Made using 5/3/1 Calculator


By Strong Pigeon LLC

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