5/3/1 & Bodybuilding modified
Strength and Muscle
3 weeks / 4 days per week
improve balance, safety & recovery; making it more joint-friendly, time-efficient, & sustainable for long-term progress for regular folks.
Run 5/3/1 & Bodybuilding modified in the App
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5/3/1 & Bodybuilding modified Volume Overview
Sets per Week (Main vs Accessory)
Main/Supplemental
Accessories
3
Weeks
75
Avg Sets/Week
831
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Standing • Face Pull
AssistanceOverhead • Press
Main5 x 65%
5 x 75%
5 x 85%
Standing • Overhead • Press
AssistanceLateral • Raise
Assistanceez reverse curl
AssistancePreacher Curl
AssistanceDay 2
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Lying Row (DB)
AssistanceWide Grip • Pulldown
Assistance45 Degrees Back Extension
AssistanceShrug
AssistanceSeated • Rear Delt Fly
AssistanceDay 3
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Incline • Bench Press
AssistanceBench Press
AssistanceFloor fly
AssistancePushdown
AssistanceOverhead • Triceps Extension
AssistanceDay 4
Squat
Main5 x 65%
5 x 75%
5 x 85%
Romanian Deadlift
AssistanceSeated • Leg Press
AssistanceSeated • Leg Curl
AssistanceLeg Extension
AssistanceWalking Lunges
AssistanceStanding • Calf Raise
AssistanceWeek 2
Day 1
Standing • Face Pull
AssistanceOverhead • Press
Main3 x 70%
3 x 80%
3 x 90%
Standing • Overhead • Press
AssistanceLateral • Raise
Assistanceez reverse curl
AssistancePreacher Curl
AssistanceDay 2
Deadlift
Main3 x 70%
3 x 80%
3 x 90%
Lying Row (DB)
AssistanceWide Grip • Pulldown
Assistance45 Degrees Back Extension
AssistanceShrug
AssistanceSeated • Rear Delt Fly
AssistanceDay 3
Bench Press
Main3 x 70%
3 x 80%
3 x 90%
Incline • Bench Press
AssistanceBench Press
AssistanceFloor fly
AssistancePushdown
AssistanceOverhead • Triceps Extension
AssistanceDay 4
Squat
Main3 x 70%
3 x 80%
3 x 90%
Romanian Deadlift
AssistanceSeated • Leg Press
AssistanceSeated • Leg Curl
AssistanceLeg Extension
AssistanceWalking Lunges
AssistanceStanding • Calf Raise
AssistanceWeek 3
Day 1
Standing • Face Pull
AssistanceOverhead • Press
Main5 x 75%
3 x 85%
1 x 95%
Standing • Overhead • Press
AssistanceLateral • Raise
Assistanceez reverse curl
AssistancePreacher Curl
AssistanceDay 2
Deadlift
Main5 x 75%
3 x 85%
1 x 95%
Lying Row (DB)
AssistanceWide Grip • Pulldown
Assistance45 Degrees Back Extension
AssistanceShrug
AssistanceSeated • Rear Delt Fly
AssistanceDay 3
Bench Press
Main5 x 75%
3 x 85%
1 x 95%
Incline • Bench Press
AssistanceBench Press
AssistanceFloor fly
AssistancePushdown
AssistanceOverhead • Triceps Extension
AssistanceDay 4
Squat
Main5 x 75%
3 x 85%
1 x 95%
Romanian Deadlift
AssistanceSeated • Leg Press
AssistanceSeated • Leg Curl
AssistanceLeg Extension
AssistanceWalking Lunges
AssistanceStanding • Calf Raise
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Frequently Asked Questions about 5/3/1 & Bodybuilding modified
How long is the 5/3/1 & Bodybuilding modified program?
The 5/3/1 & Bodybuilding modified program is 3 weeks long, with 4 training days per week.
What is the goal of 5/3/1 & Bodybuilding modified ?
The primary goal of 5/3/1 & Bodybuilding modified is to help you Strength and Muscle.
Who is 5/3/1 & Bodybuilding modified designed for?
5/3/1 & Bodybuilding modified is designed for all lifters looking to Strength and Muscle.
How do I track 5/3/1 & Bodybuilding modified workouts?
You can track 5/3/1 & Bodybuilding modified workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.
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