5/3/1 Bodybuilding But Better

Strength and Muscle

3 weeks / 4 days per week

5 3 1 bodybuilding with mentzer method

Reviews

0 reviews

Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Zercher Squat (Barbell)

Assistance
2 x undefined reps

Romanian Deadlift (Barbell)

Assistance
2 x 10 reps

Standing Calf Raise (Machine)

Assistance
4 x 15 reps

Hanging Leg Raise

Assistance
2 x 10 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Close Grip Bench Press (Barbell)

Assistance
2 x 8 reps

Incline Bench Press (Dumbbell)

Assistance
2 x 10 reps

Cable Crossover

Assistance
2 x 10 reps

Chest Dip (Weighted)

Assistance
2 x 10 reps

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Pendlay Row

Assistance
2 x 10 reps

Pull-up (Weighted)

Assistance
2 x 5 reps

Face Pull (Cable)

Assistance
2 x 10 reps

Hanging Leg Raise

Assistance
2 x 10 reps

Day 4

Press

Main

5 x 65%

5 x 75%

5 x 85%

Shoulder Press (Dumbbell)

Assistance
2 x 14 reps

Lateral Raise (Cable)

Assistance
2 x 10 reps

Chin-up (Cable)

Assistance
2 x 10 reps

Curl (Barbell)

Assistance
2 x 0 reps

Week 2

Day 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Zercher Squat (Barbell)

Assistance
2 x undefined reps

Romanian Deadlift (Barbell)

Assistance
2 x 10 reps

Standing Calf Raise (Machine)

Assistance
4 x 15 reps

Hanging Leg Raise

Assistance
2 x 10 reps

Day 2

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Close Grip Bench Press (Barbell)

Assistance
2 x 8 reps

Incline Bench Press (Dumbbell)

Assistance
2 x 10 reps

Cable Crossover

Assistance
2 x 10 reps

Chest Dip (Weighted)

Assistance
2 x 10 reps

Day 3

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Pendlay Row

Assistance
2 x 10 reps

Pull-up (Weighted)

Assistance
2 x 5 reps

Face Pull (Cable)

Assistance
2 x 10 reps

Hanging Leg Raise

Assistance
2 x 10 reps

Day 4

Press

Main

3 x 70%

3 x 80%

3 x 90%

Shoulder Press (Dumbbell)

Assistance
2 x 14 reps

Lateral Raise (Cable)

Assistance
2 x 10 reps

Chin-up (Cable)

Assistance
2 x 10 reps

Curl (Barbell)

Assistance
2 x 6 reps

Week 3

Day 1

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Zercher Squat (Barbell)

Assistance
2 x undefined reps

Romanian Deadlift (Barbell)

Assistance
2 x 10 reps

Standing Calf Raise (Machine)

Assistance
4 x 15 reps

Hanging Leg Raise

Assistance
2 x 10 reps

Day 2

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

1 x 95%

Close Grip Bench Press (Barbell)

Assistance
2 x 8 reps

Incline Bench Press (Dumbbell)

Assistance
2 x 10 reps

Cable Crossover

Assistance
2 x 10 reps

Chest Dip (Weighted)

Assistance
2 x 10 reps

Day 3

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Pendlay Row

Assistance
2 x 10 reps

Pull-up (Weighted)

Assistance
2 x 5 reps

Face Pull (Cable)

Assistance
2 x 10 reps

Hanging Leg Raise

Assistance
2 x 10 reps

Day 4

Press

Main

5 x 75%

3 x 85%

1 x 95%

Shoulder Press (Dumbbell)

Assistance
2 x 14 reps

Lateral Raise (Cable)

Assistance
2 x 10 reps

Chin-up (Cable)

Assistance
2 x 10 reps

Curl (Barbell)

Assistance
2 x 0 reps

More templates like 5/3/1 Bodybuilding But Better

  • 5x5 Pro double main

    Strength and Muscle
    3 weeks / 4 days per week
  • 5 Day Full Body

    Strength and Muscle
    3 weeks / 5 days per week
  • MAPS Anabolic Phase 1

    Strength and Muscle
    3 weeks / 3 days per week
  • Grimace 5/3/1 4th wk Deload copy

    Strength and Muscle
    4 weeks / 4 days per week
KeyLifts
App Store Download
Play store download