Off-Season For Mass

Strength

3 weeks / 4 days per week

beginnerintermediateadvanced

From the book

5/3/1 for Powerlifting

by Jim Wendler

This template will pack on muscle. It's more of a bodybuilding template. You need to eat a lot on this program.

Week 1

Press

Main

5 x 65%

5 x 75%

5 x 85%

10 x 50%

Chin-up

Assistance

4 x 10 reps

Curl (Barbell)

Assistance

5 x 10 reps

Rear Lateral Raise (Dumbbell)

Assistance

3 x 10 reps

Lateral Raise (Dumbbell)

Assistance

3 x 10 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Good-morning (Barbell)

Assistance

4 x 10 reps

Bent-over Row (Barbell)

Assistance

4 x 10 reps

Seated Leg Curl (Machine)

Assistance

4 x 12 reps

Ab Wheel

Assistance

4 x 12 reps

Chin-up

Assistance

4 x 10 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

10 x 50%

Bench Press (Dumbbell)

Assistance

5 x 10 reps

Seated Row (Machine)

Assistance

5 x 12 reps

Pushdown (Cable)

Assistance

10 x 10 reps

Face Pull (Cable)

Assistance

10 x 10 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

20 x 50%

Leg Press (Machine)

Assistance

4 x 10 reps

Glute-Ham Raise (Barbell)

Assistance

4 x 10 reps

Hanging Leg Raise

Assistance

4 x 10 reps

Week 2

Press

Main

3 x 70%

3 x 80%

3 x 90%

10 x 50%

Chin-up

Assistance

4 x 10 reps

Curl (Barbell)

Assistance

5 x 10 reps

Rear Lateral Raise (Dumbbell)

Assistance

3 x 10 reps

Lateral Raise (Dumbbell)

Assistance

3 x 10 reps

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Good-morning (Barbell)

Assistance

4 x 10 reps

Bent-over Row (Barbell)

Assistance

4 x 10 reps

Seated Leg Curl (Machine)

Assistance

4 x 12 reps

Ab Wheel

Assistance

4 x 12 reps

Chin-up

Assistance

4 x 10 reps

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press (Dumbbell)

Assistance

5 x 10 reps

Seated Row (Machine)

Assistance

5 x 12 reps

Pushdown (Cable)

Assistance

10 x 10 reps

Face Pull (Cable)

Assistance

10 x 10 reps

Squat

Main

3 x 70%

3 x 80%

3 x 90%

20 x 50%

Leg Press (Machine)

Assistance

4 x 10 reps

Glute-Ham Raise (Barbell)

Assistance

4 x 10 reps

Hanging Leg Raise

Assistance

4 x 10 reps

Week 3

Press

Main

5 x 75%

3 x 85%

1 x 95%

10 x 50%

Chin-up

Assistance

4 x 10 reps

Curl (Barbell)

Assistance

5 x 10 reps

Rear Lateral Raise (Dumbbell)

Assistance

3 x 10 reps

Lateral Raise (Dumbbell)

Assistance

3 x 10 reps

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Good-morning (Barbell)

Assistance

4 x 10 reps

Bent-over Row (Barbell)

Assistance

4 x 10 reps

Seated Leg Curl (Machine)

Assistance

4 x 12 reps

Ab Wheel

Assistance

4 x 12 reps

Chin-up

Assistance

4 x 10 reps

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press (Dumbbell)

Assistance

5 x 10 reps

Seated Row (Machine)

Assistance

5 x 12 reps

Pushdown (Cable)

Assistance

10 x 10 reps

Face Pull (Cable)

Assistance

10 x 10 reps

Squat

Main

5 x 75%

3 x 85%

1 x 95%

20 x 50%

Leg Press (Machine)

Assistance

4 x 10 reps

Glute-Ham Raise (Barbell)

Assistance

4 x 10 reps

Hanging Leg Raise

Assistance

4 x 10 reps

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