5/3/1 Bodybuilding

Build Muscle

3 weeks / 4 days per week

The 5/3/1 bodybuilding program is a variation of the 5/3/1 strength training program that is focused on bodybuilding goals, such as increasing muscle mass and aesthetics. This program incorporates the same basic principles of the 5/3/1 program, including the use of the four main lifts (squat, bench press, deadlift, and overhead press) and the concept of progression through incremental increases in weight and volume. However, the bodybuilding program places more emphasis on assistance exercises and higher volume training, with a greater focus on hypertrophy and muscular endurance. The program includes three main lifts each training day, along with multiple assistance exercises that target specific muscle groups.

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Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Leg Press

Assistance
5 x 15 reps

Seated Leg Curl (Machine)

Assistance
5 x 15 reps

Leg Extension (Machine)

Assistance
4 x 12 reps

Ab Wheel

Assistance
4 x 12 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Chest Dip (Weighted)

Assistance
4 x 10 reps

Fly (Dumbbell)

Assistance
4 x 12 reps

Pushdown (Cable)

Assistance
5 x 20 reps

Push-up

Assistance
4 x 12 reps

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Bent-over Row (Barbell)

Assistance
4 x 12 reps

Chin-up

Assistance
4 x 10 reps

Good-morning (Barbell)

Assistance
4 x 10 reps

Hanging Leg Raise

Assistance
4 x 12 reps

Day 4

Press

Main

5 x 65%

5 x 75%

5 x 85%

Shoulder Press (Dumbbell)

Assistance
4 x 12 reps

Lateral Raise (Dumbbell)

Assistance
4 x 12 reps

Curl (Barbell)

Assistance
4 x 12 reps

Preacher Curl (Barbell)

Assistance
4 x 12 reps

Week 2

Day 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Leg Press

Assistance
5 x 15 reps

Seated Leg Curl (Machine)

Assistance
5 x 15 reps

Leg Extension (Machine)

Assistance
4 x 12 reps

Ab Wheel

Assistance
4 x 12 reps

Day 2

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Chest Dip

Assistance
4 x 10 reps

Fly (Dumbbell)

Assistance
4 x 12 reps

Pushdown (Cable)

Assistance
5 x 20 reps

Push-up

Assistance
4 x 12 reps

Day 3

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Bent-over Row (Barbell)

Assistance
4 x 12 reps

Chin-up

Assistance
4 x 10 reps

Good-morning (Barbell)

Assistance
4 x 10 reps

Hanging Leg Raise

Assistance
4 x 12 reps

Day 4

Press

Main

3 x 70%

3 x 80%

3 x 90%

Shoulder Press (Dumbbell)

Assistance
4 x 12 reps

Lateral Raise (Dumbbell)

Assistance
4 x 12 reps

Curl (Barbell)

Assistance
4 x 12 reps

Preacher Curl (Barbell)

Assistance
4 x 12 reps

Week 3

Day 1

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Leg Press

Assistance
5 x 15 reps

Seated Leg Curl (Machine)

Assistance
5 x 15 reps

Leg Extension (Machine)

Assistance
4 x 12 reps

Ab Wheel

Assistance
4 x 12 reps

Day 2

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Chest Dip (Weighted)

Assistance
4 x 10 reps

Fly (Dumbbell)

Assistance
4 x 12 reps

Pushdown (Cable)

Assistance
5 x 20 reps

Push-up

Assistance
4 x 12 reps

Day 3

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Bent-over Row (Barbell)

Assistance
4 x 12 reps

Chin-up

Assistance
4 x 10 reps

Good-morning (Barbell)

Assistance
4 x 10 reps

Hanging Leg Raise

Assistance
4 x 12 reps

Day 4

Press

Main

5 x 75%

3 x 85%

1 x 95%

Shoulder Press (Dumbbell)

Assistance
4 x 12 reps

Lateral Raise (Dumbbell)

Assistance
4 x 12 reps

Curl (Barbell)

Assistance
4 x 12 reps

Preacher Curl (Barbell)

Assistance
4 x 12 reps

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