Free personalized workout plan

5-3-1 Periodization Bible

By Dave Tate

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

47 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)
Powerlifting (Female | Male)
Description

The 5/3/1 PhilosophyThe 5/3/1 philosophy is more important than the sets and reps. Whenever I feel like I’m getting sidetracked or want to try something different, I revisit these rules to make sure I

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Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

47 minutes

Genders

Female, Male

Days per week

4 days

Goals

Gain Strength (Female | Male)
Powerlifting (Female | Male)
Description

The 5/3/1 PhilosophyThe 5/3/1 philosophy is more important than the sets and reps. Whenever I feel like I’m getting sidetracked or want to try something different, I revisit these rules to make sure I

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Machine

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1

5/3/1 Method:

Week 1: 1st set: 65% x 5 reps, 2nd set: 75% x 5 reps, & 3rd set: 85% x 5 or more reps 

Week 1: 1st set: 75% x 5 reps, 2nd set: 80% x 5 reps, & 3rd set: 85% x 5 or more reps 


ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)3 sets5 reps60s
Use the 5/3/1 method
2. Dumbbell Bench Press
Dumbbell Bench Press
5 sets10 - 20 reps60s
Substitution: DB Incline, DB Military, Incline press, Dips, Pushups
3. One-Arm Bent-Over Dumbbell Row5 sets10 - 20 reps60s
Substitution: Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs
4. Cable Triceps Pressdown
Cable Triceps Pressdown
5 sets10 - 20 reps60s
or Tricep Extensions

ExerciseSetsRepsRestNotes
1. Barbell Deadlift3 sets5 reps60s
2. Lying Leg Curls5 sets10 - 20 reps60s
Substitution: Glute Ham Raise
3. 45 Degree Leg Press5 sets10 - 20 reps60s
Substitution: Lunges & Hack Squat
4. Sit Up5 sets10 - 20 reps60s
Subsitution: Hanging Leg Raises, Ab Wheel & DB Side Bend

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets5 reps60s
5/3/1 method
2. Dumbbell Bench Press
Dumbbell Bench Press
5 sets10 - 20 reps60s
Substitution: DB Incline, DB Military, Incline press, Dips, Pushups
3. One-Arm Bent-Over Dumbbell Row5 sets10 - 20 reps60s
Substitution: Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs
4. Cable Triceps Pressdown
Cable Triceps Pressdown
5 sets10 - 20 reps60s
Substitution: Tricep Extensions

ExerciseSetsRepsRestNotes
1. Barbell Squat3 sets5 reps60s
Use the 5/3/1 method
2. Reverse Hyper-extension5 sets10 - 20 reps60s
Substitution: Back Raise & Good Morning
3. 45 Degree Leg Press5 sets10 - 20 reps60s
Substitution: Lunges & Hack Squats
4. Sit Up5 sets10 - 20 reps60s
Substitution: Hanging Leg Raises, Ab Wheel & DB Side Bend

Week 2

5/3/1 Method:

Week 2: 1st set: 70% x 3 reps, 2nd set: 80% x 3 reps, & 3rd set: 90% x 3 or more reps 

Week 2: 1st set: 80% x 3 reps, 2nd set: 85% x 3 reps, & 3rd set: 90% x 3 or more reps 


ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)3 sets3 reps60s
Use the 5/3/1 method
2. Dumbbell Bench Press
Dumbbell Bench Press
5 sets10 - 20 reps60s
Substitution: DB Incline, DB Military, Incline press, Dips, Pushups
3. One-Arm Bent-Over Dumbbell Row5 sets10 - 20 reps60s
Substitution: Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs
4. Cable Triceps Pressdown
Cable Triceps Pressdown
5 sets10 - 20 reps60s
or Tricep Extensions

ExerciseSetsRepsRestNotes
1. Barbell Deadlift3 sets3 reps60s
Use the 5/3/1 method
2. Lying Leg Curls5 sets10 - 20 reps60s
Substitution: Glute Ham Raise
3. 45 Degree Leg Press5 sets10 - 20 reps60s
Substitution: Lunges & Hack Squat
4. Sit Up5 sets10 - 20 reps60s
Subsitution: Hanging Leg Raises, Ab Wheel & DB Side Bend

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets3 reps60s
5/3/1 method
2. Dumbbell Bench Press
Dumbbell Bench Press
5 sets10 - 20 reps60s
Substitution: DB Incline, DB Military, Incline press, Dips, Pushups
3. One-Arm Bent-Over Dumbbell Row5 sets10 - 20 reps60s
Substitution: Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs
4. Cable Triceps Pressdown
Cable Triceps Pressdown
5 sets10 - 20 reps60s
Substitution: Tricep Extensions

ExerciseSetsRepsRestNotes
1. Barbell Squat3 sets3 reps60s
Use the 5/3/1 method
2. Reverse Hyper-extension5 sets10 - 20 reps60s
Substitution: Back Raise & Good Morning
3. 45 Degree Leg Press5 sets10 - 20 reps60s
Substitution: Lunges & Hack Squats
4. Sit Up5 sets10 - 20 reps60s
Substitution: Hanging Leg Raises, Ab Wheel & DB Side Bend

Week 3

5/3/1 Method:

Week 3: 1st set: 75% x 5 reps, 2nd set: 85% x 3 reps, & 3rd set: 95% x 1 or more reps

Week 3: 1st set: 75% x 5 reps, 2nd set: 85% x 3 reps, & 3rd set: 95% x 1 or more reps


ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)3 sets5, 3, 1 reps60s
Use the 5/3/1 method
2. Dumbbell Bench Press
Dumbbell Bench Press
5 sets10 - 20 reps60s
Substitution: DB Incline, DB Military, Incline press, Dips, Pushups
3. One-Arm Bent-Over Dumbbell Row5 sets10 - 20 reps60s
Substitution: Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs
4. Cable Triceps Pressdown
Cable Triceps Pressdown
5 sets10 - 20 reps60s
or Tricep Extensions

ExerciseSetsRepsRestNotes
1. Barbell Deadlift3 sets5, 3, 1 reps60s
Use the 5/3/1 method
2. Lying Leg Curls5 sets10 - 20 reps60s
Substitution: Glute Ham Raise
3. 45 Degree Leg Press5 sets10 - 20 reps60s
Substitution: Lunges & Hack Squat
4. Sit Up5 sets10 - 20 reps60s
Subsitution: Hanging Leg Raises, Ab Wheel & DB Side Bend

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets5, 3, 1 reps60s
5/3/1 method
2. Dumbbell Bench Press
Dumbbell Bench Press
5 sets10 - 20 reps60s
Substitution: DB Incline, DB Military, Incline press, Dips, Pushups
3. One-Arm Bent-Over Dumbbell Row5 sets10 - 20 reps60s
Substitution: Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs
4. Cable Triceps Pressdown
Cable Triceps Pressdown
5 sets10 - 20 reps60s
Substitution: Tricep Extensions

ExerciseSetsRepsRestNotes
1. Barbell Squat3 sets5, 3, 1 reps60s
Use the 5/3/1 method
2. Reverse Hyper-extension5 sets10 - 20 reps60s
Substitution: Back Raise & Good Morning
3. 45 Degree Leg Press5 sets10 - 20 reps60s
Substitution: Lunges & Hack Squats
4. Sit Up5 sets10 - 20 reps60s
Substitution: Hanging Leg Raises, Ab Wheel & DB Side Bend

Week 4

5/3/1 Method:

Week 4: 1st set: 40% x 5 reps, 2nd set: 50% x 5 reps, & 3rd set: 60% x 5 reps

Week 4: 1st set: 40% x 5 reps, 2nd set: 50% x 5 reps, & 3rd set: 60% x 5 reps


ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)3 sets5 reps60s
Use the 5/3/1 method
2. Dumbbell Bench Press
Dumbbell Bench Press
5 sets10 - 20 reps60s
Substitution: DB Incline, DB Military, Incline press, Dips, Pushups
3. One-Arm Bent-Over Dumbbell Row5 sets10 - 20 reps60s
Substitution: Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs
4. Cable Triceps Pressdown
Cable Triceps Pressdown
5 sets10 - 20 reps60s
or Tricep Extensions

ExerciseSetsRepsRestNotes
1. Barbell Deadlift3 sets5 reps60s
Use the 5/3/1 method
2. Lying Leg Curls5 sets10 - 20 reps60s
Substitution: Glute Ham Raise
3. 45 Degree Leg Press5 sets10 - 20 reps60s
Substitution: Lunges & Hack Squat
4. Sit Up5 sets10 - 20 reps60s
Subsitution: Hanging Leg Raises, Ab Wheel & DB Side Bend

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets5 reps60s
5/3/1 method
2. Dumbbell Bench Press
Dumbbell Bench Press
5 sets10 - 20 reps60s
Substitution: DB Incline, DB Military, Incline press, Dips, Pushups
3. One-Arm Bent-Over Dumbbell Row5 sets10 - 20 reps60s
Substitution: Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs
4. Cable Triceps Pressdown
Cable Triceps Pressdown
5 sets10 - 20 reps60s
Substitution: Tricep Extensions

ExerciseSetsRepsRestNotes
1. Barbell Squat3 sets5 reps60s
Use the 5/3/1 method
2. Reverse Hyper-extension5 sets10 - 20 reps60s
Substitution: Back Raise & Good Morning
3. 45 Degree Leg Press5 sets10 - 20 reps60s
Substitution: Lunges & Hack Squats
4. Sit Up5 sets10 - 20 reps60s
Substitution: Hanging Leg Raises, Ab Wheel & DB Side Bend

Date Created: 12/7/20, 5:50 PM


Last Updated: 12/15/20, 2:44 AM

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