7/29/2019 BODYBUILDING POWERLIFTING

1/12

12 week - 5/3/1 Training Programme

Week 1 Week 2 Week 3 Week 4

Main Lift

Reps(Set 4 AMRAP)

75% x5,

80% x5,

85% x5

80% x3,

85% x3,

90% x3

75% x5,

85% x3,

95% x1

60% x5,

65% x5,

70% x5

Assistance

Repsx10-15 x10-15 x10-15 x10-15

Main Lift SetCycle 1 1RM

5 3 1 Deload

Friday 1

2

3

4

1

2

3

4

1

2

3

4

1

2

3

4

12

3

4

1

2

3

4

1

2

3

4

1

2

3

4

Saturday Off

Front Squats

Weekday

Squat

Walking

Lunges

Leg

Extensions

Glute-Ham

Raise

Leg Press

Leg Curl

Crunches

Choose

3

7/29/2019 BODYBUILDING POWERLIFTING

2/12

12 week - 5/3/1 Training Programme

Week 1 Week 2 Week 3 Week 4

Main Lift

Reps(Set 4 AMRAP)

75% x5,

80% x5,

85% x5

80% x3,

85% x3,

90% x3

75% x5,

85% x3,

95% x1

60% x5,

65% x5,

70% x5

Assistance

Repsx10-15 x10-15 x10-15 x10-15

Main Lift SetCycle 1 1RM

5 3 1 DeloadWeekday

Sunday 1

2

3

4

1

2

3

4

1

2

3

4

1

2

3

4

12

3

4

1

2

3

4

1

2

3

4

1

2

3

4

Inverted Row

Deadlift

Romanian

Deadlift

Dumbbell

Row

T-bar Row

Isolateral

High Row

Pullovers

Pull-Downs

Choose

3

7/29/2019 BODYBUILDING POWERLIFTING

3/12

12 week - 5/3/1 Training Programme

Week 1 Week 2 Week 3 Week 4

Main Lift

Reps(Set 4 AMRAP)

75% x5,

80% x5,

85% x5

80% x3,

85% x3,

90% x3

75% x5,

85% x3,

95% x1

60% x5,

65% x5,

70% x5

Assistance

Repsx10-15 x10-15 x10-15 x10-15

Main Lift SetCycle 1 1RM

5 3 1 DeloadWeekday

Monday 1

2

3

4

1

2

3

4

1

2

3

4

1

2

3

4

12

3

4

1

2

3

4

1

2

3

4

1

2

3

4

Tuesday HIIT

Chest Dips

Bench Press

Dumbbell

Bench Press

Incline Bench

Press

Decline

Bench Press

Push-Ups

Cable Tricep

Extensions

Tricep Pull-

Downs

Choose

3

7/29/2019 BODYBUILDING POWERLIFTING

4/12

12 week - 5/3/1 Training Programme

Week 1 Week 2 Week 3 Week 4

Main Lift

Reps(Set 4 AMRAP)

75% x5,

80% x5,

85% x5

80% x3,

85% x3,

90% x3

75% x5,

85% x3,

95% x1

60% x5,

65% x5,

70% x5

Assistance

Repsx10-15 x10-15 x10-15 x10-15

Main Lift SetCycle 1 1RM

5 3 1 DeloadWeekday

Wednesday 1

2

3

4

1

2

3

4

1

2

3

4

1

2

3

4

12

3

4

1

2

3

4

1

2

3

4

1

2

3

4

Thursday HIIT

Push Press

Back Squat

Jump Squat

Split Squats

Seated

OverheadPress

Upright Row

Lateral Raise

Reverse Fly

Choose

3

7/29/2019 BODYBUILDING POWERLIFTING

5/12

12 week - 5/3/1 Training Programm

Main Lift Set

Friday 1

2

3

4

1

2

3

4

1

2

3

4

1

2

3

4

12

3

4

1

2

3

4

1

2

3

4

1

2

3

4

Saturday Off

Front Squats

Weekday

Squat

Walking

Lunges

Leg

Extensions

Glute-Ham

Raise

Leg Press

Leg Curl

Crunches

Choose

3

Week 5 Week 6 Week 7 Week 8

75% x5,

80% x5,

85% x5

80% x3,

85% x3,

90% x3

75% x5,

85% x3,

95% x1

60% x5,

65% x5,

70% x5

x10-15 x10-15 x10-15 x10-15

Cycle 2

1RM5 3 1 Deload

7/29/2019 BODYBUILDING POWERLIFTING

6/12

12 week - 5/3/1 Training Programm

Main Lift SetWeekday

Sunday 1

2

3

4

1

2

3

4

1

2

3

4

1

2

3

4

12

3

4

1

2

3

4

1

2

3

4

1

2

3

4

Inverted Row

Deadlift

Romanian

Deadlift

Dumbbell

Row

T-bar Row

Isolateral

High Row

Pullovers

Pull-Downs

Choose

3

Week 5 Week 6 Week 7 Week 8

75% x5,

80% x5,

85% x5

80% x3,

85% x3,

90% x3

75% x5,

85% x3,

95% x1

60% x5,

65% x5,

70% x5

x10-15 x10-15 x10-15 x10-15

Cycle 2

1RM5 3 1 Deload

7/29/2019 BODYBUILDING POWERLIFTING

7/12

12 week - 5/3/1 Training Programm

Main Lift SetWeekday

Monday 1

2

3

4

1

2

3

4

1

2

3

4

1

2

3

4

12

3

4

1

2

3

4

1

2

3

4

1

2

3

4

Tuesday HIIT

Chest Dips

Bench Press

Dumbbell

Bench Press

Incline Bench

Press

Decline

Bench Press

Push-Ups

Cable Tricep

Extensions

Tricep Pull-

Downs

Choose

3

Week 5 Week 6 Week 7 Week 8

75% x5,

80% x5,

85% x5

80% x3,

85% x3,

90% x3

75% x5,

85% x3,

95% x1

60% x5,

65% x5,

70% x5

x10-15 x10-15 x10-15 x10-15

Cycle 2

1RM5 3 1 Deload

7/29/2019 BODYBUILDING POWERLIFTING

8/12

12 week - 5/3/1 Training Programm

Main Lift SetWeekday

Wednesday 1

2

3

4

1

2

3

4

1

2

3

4

1

2

3

4

12

3

4

1

2

3

4

1

2

3

4

1

2

3

4

Thursday HIIT

Push Press

Back Squat

Jump Squat

Split Squats

Seated

OverheadPress

Upright Row

Lateral Raise

Reverse Fly

Choose

3

Week 5 Week 6 Week 7 Week 8

75% x5,

80% x5,

85% x5

80% x3,

85% x3,

90% x3

75% x5,

85% x3,

95% x1

60% x5,

65% x5,

70% x5

x10-15 x10-15 x10-15 x10-15

Cycle 2

1RM5 3 1 Deload

7/29/2019 BODYBUILDING POWERLIFTING

9/12

12 week - 5/3/1 Training Programm

Main Lift Set

Friday 1

2

3

4

1

2

3

4

1

2

3

4

1

2

3

4

12

3

4

1

2

3

4

1

2

3

4

1

2

3

4

Saturday Off

Front Squats

Weekday

Squat

Walking

Lunges

Leg

Extensions

Glute-Ham

Raise

Leg Press

Leg Curl

Crunches

Choose

3

Week 9 Week 10 Week 11 Week 12

75% x5,

80% x5,

85% x5

80% x3, 85%

x3, 90% x3

75% x5, 85%

x3, 95% x1

60% x5, 65%

x5, 70% x5

x10-15 x10-15 x10-15 x10-15

Cycle 3

1RM5 3 1 Deload

7/29/2019 BODYBUILDING POWERLIFTING

10/12

12 week - 5/3/1 Training Programm

Main Lift SetWeekday

Sunday 1

2

3

4

1

2

3

4

1

2

3

4

1

2

3

4

12

3

4

1

2

3

4

1

2

3

4

1

2

3

4

Inverted Row

Deadlift

Romanian

Deadlift

Dumbbell

Row

T-bar Row

Isolateral

High Row

Pullovers

Pull-Downs

Choose

3

Week 9 Week 10 Week 11 Week 12

75% x5,

80% x5,

85% x5

80% x3, 85%

x3, 90% x3

75% x5, 85%

x3, 95% x1

60% x5, 65%

x5, 70% x5

x10-15 x10-15 x10-15 x10-15

Cycle 3

1RM5 3 1 Deload

7/29/2019 BODYBUILDING POWERLIFTING

11/12

12 week - 5/3/1 Training Programm

Main Lift SetWeekday

Monday 1

2

3

4

1

2

3

4

1

2

3

4

1

2

3

4

12

3

4

1

2

3

4

1

2

3

4

1

2

3

4

Tuesday HIIT

Chest Dips

Bench Press

Dumbbell

Bench Press

Incline Bench

Press

Decline

Bench Press

Push-Ups

Cable Tricep

Extensions

Tricep Pull-

Downs

Choose

3

Week 9 Week 10 Week 11 Week 12

75% x5,

80% x5,

85% x5

80% x3, 85%

x3, 90% x3

75% x5, 85%

x3, 95% x1

60% x5, 65%

x5, 70% x5

x10-15 x10-15 x10-15 x10-15

Cycle 3

1RM5 3 1 Deload

7/29/2019 BODYBUILDING POWERLIFTING

12/12

12 week - 5/3/1 Training Programm

Main Lift SetWeekday

Wednesday 1

2

3

4

1

2

3

4

1

2

3

4

1

2

3

4

12

3

4

1

2

3

4

1

2

3

4

1

2

3

4

Thursday HIIT

Push Press

Back Squat

Jump Squat

Split Squats

Seated

OverheadPress

Upright Row

Lateral Raise

Reverse Fly

Choose

3

Week 9 Week 10 Week 11 Week 12

75% x5,

80% x5,

85% x5

80% x3, 85%

x3, 90% x3

75% x5, 85%

x3, 95% x1

60% x5, 65%

x5, 70% x5

x10-15 x10-15 x10-15 x10-15

Cycle 3

1RM5 3 1 Deload