5x5/3/1 Walt’s Mod

Build Muscle

5 weeks / 3 days per week

My personal modified program that fits my 3 day training schedule.

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Week 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

5 x 10 reps

Hip Thrust

Assistance

5 x 10 reps

Biceps Curl

Assistance

5 x 10 reps

Wide Grip • Pulldown

Assistance

5 x 10 reps

Press

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental

5 x 10 reps

Leg Extension

Assistance

5 x 10 reps

Rear Delt Row

Assistance

4 x 10 reps

Incline • Biceps Curl

Assistance

5 x 10 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental

5 x 10 reps

Pull-Up

Assistance

5 x 10 reps

Peacher Hammer Curl

Assistance

2 x 10 reps

Leg Curl

Assistance

5 x 10 reps

Week 2

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental

5 x 10 reps

Leg Extension

Assistance

5 x 10 reps

Seated • Low Row

Assistance

5 x 10 reps

21s

Assistance

5 x 10 reps

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental

5 x 10 reps

Hip Thrust

Assistance

5 x 10 reps

Biceps Curl

Assistance

5 x 10 reps

Wide Grip • Pulldown

Assistance

5 x 10 reps

Press

Main

3 x 70%

3 x 80%

3 x 90%

Deadlift

Supplemental

5 x 10 reps

Leg Extension

Assistance

5 x 10 reps

Rear Delt Row

Assistance

5 x 10 reps

Incline • Biceps Curl

Assistance

5 x 10 reps

Week 3

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Squat

Supplemental

5 x 10 reps

Pull-Up

Assistance

5 x 10 reps

Leg Curl

Assistance

5 x 10 reps

Peacher Hammer Curl

Assistance

5 x 10 reps

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Press

Supplemental

5 x 10 reps

Leg Extension

Assistance

3 x 10 reps

Seated • Low Row

Assistance

5 x 10 reps

21s

Assistance

3 x 10 reps

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental

5 x 10 reps

Hip Thrust

Assistance

5 x 10 reps

Wide Grip • Pulldown

Assistance

5 x 10 reps

Biceps Curl

Assistance

5 x 10 reps

Week 4

Overhead • Press

Main

5 x 75%

3 x 85%

1 x 95%

Deadlift

Supplemental

5 x 10 reps

Leg Extension

Assistance

5 x 10 reps

Rear Delt Row

Assistance

5 x 10 reps

Incline • Biceps Curl

Assistance

5 x 10 reps

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Squat

Supplemental

5 x 10 reps

Pull-Up

Assistance

5 x 10 reps

Lying • Leg Curl

Assistance

5 x 10 reps

Peacher Hammer Curl

Assistance

5 x 10 reps

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Press

Supplemental

5 x 10 reps

Leg Extension

Assistance

4 x 10 reps

Seated • Low Row

Assistance

5 x 10 reps

21s

Assistance

3 x 10 reps

Week 5

Bench Press

Main

1 x 5 reps

Squat

Supplemental

5 x 10 reps

Wide Grip • Pulldown

Assistance

5 x 10 reps

Incline • Biceps Curl

Assistance

5 x 10 reps

Lying • Leg Curl

Assistance

5 x 10 reps

Press

Main

1 x 5 reps

Deadlift

Supplemental

5 x 10 reps

Rear Delt Row

Assistance

4 x 10 reps

Peacher Hammer Curl

Assistance

5 x 10 reps

Leg Extension

Assistance

5 x 10 reps

Squat

Main

0 x undefined reps

Bench Press

Supplemental

5 x 10 reps

Seated • Low Row

Assistance

5 x 10 reps

21s

Assistance

5 x 10 reps

Lying • Leg Curl

Assistance

5 x 10 reps

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