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5-3-1 Periodization Bible

By Myworkouts

Experience
Intermediate (2-3 years)
Time
32 minutes/day | 4 days/week | 4 weeks
Good for
Powerlifting, Gain Strength
Equipment
Barbell, 2 x Dumbbell, Flat Bench, 1 x Dumbbell, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Lying Leg Curl Machine, 45 Degree Leg Press Machine, Bodyweight, Squat Rack, Reverse Hyper Bench
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description


Shoulders, Chest, Lats, Back (Upper), Triceps

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Standing Barbell Military Press (AKA Overhead Press)
3 sets, 5 reps, (rest 60s)
Use the 5/3/1 method
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dumbbell Bench Press
5 sets, 10-20 reps, (rest 60s)
Substitution: DB Incline, DB Military, Incline press, Dips, Pushups
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row
5 sets, 10-20 reps, (rest 60s)
Substitution: Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Cable Triceps Pressdown
5 sets, 10-20 reps, (rest 60s)
or Tricep Extensions
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Back (Lower), Hamstrings, Quads, Abs

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Barbell Deadlift
3 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Lying Leg Curls
5 sets, 10-20 reps, (rest 60s)
Substitution: Glute Ham Raise
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
45 Degree Leg Press
5 sets, 10-20 reps, (rest 60s)
Substitution: Lunges & Hack Squat
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Sit Up
5 sets, 10-20 reps, (rest 60s)
Subsitution: Hanging Leg Raises, Ab Wheel & DB Side Bend
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Chest, Lats, Back (Upper), Triceps

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Barbell Bench Press
3 sets, 5 reps, (rest 60s)
5/3/1 method
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dumbbell Bench Press
5 sets, 10-20 reps, (rest 60s)
Substitution: DB Incline, DB Military, Incline press, Dips, Pushups
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row
5 sets, 10-20 reps, (rest 60s)
Substitution: Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Cable Triceps Pressdown
5 sets, 10-20 reps, (rest 60s)
Substitution: Tricep Extensions
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Quads, Glutes, Abs

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Barbell Back Squat
3 sets, 5 reps, (rest 60s)
Use the 5/3/1 method
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Reverse Hyper-extension
5 sets, 10-20 reps, (rest 60s)
Substitution: Back Raise & Good Morning
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
45 Degree Leg Press
5 sets, 10-20 reps, (rest 60s)
Substitution: Lunges & Hack Squats
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Sit Up
5 sets, 10-20 reps, (rest 60s)
Substitution: Hanging Leg Raises, Ab Wheel & DB Side Bend
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Date Created: Fri Oct 15 2021 20:14:02 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 20:14:02 GMT+0000 (Coordinated Universal Time)

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