Ppl 5/3/1 smash

Strength and Muscle

3 weeks / 6 days per week

Ppl 5/3/1

Reviews

0 reviews

Week 1

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Overhead • Press

Supplemental

5 x 10 reps

Incline • Bench Press

Assistance

3 x 10 reps

Pushdown

Assistance

3 x 25 reps

Lateral • Raise

Assistance

3 x 25 reps

Bent Over • Row

Assistance

5 x 5 reps

Wide Grip • Pulldown

Assistance

5 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Hammer Curl

Assistance

3 x 25 reps

Standing • Face Pull

Assistance

3 x 25 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental

5 x 5 reps

Stiff Leg • Deadlift

Supplemental

5 x 10 reps

Leg Extension

Assistance

3 x 25 reps

Standing • Calf Raise

Assistance

3 x 25 reps

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

5 x 10 reps

Incline • Fly

Assistance

3 x 25 reps

Incline • Triceps Extension

Assistance

3 x 25 reps

Lateral • Incline • Raise

Assistance

3 x 25 reps

Bent Over • Row

Assistance

5 x 10 reps

Underhand Grip • Pulldown

Assistance

5 x 10 reps

Rack Pull

Assistance

3 x 10 reps

Curl

Assistance

3 x 15 reps

Standing • Face Pull

Assistance

3 x 25 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Front • Squat

Supplemental

5 x 5 reps

Lunge

Assistance

3 x 10 reps

Lying • Leg Curl

Assistance

3 x 25 reps

Standing • Calf Raise

Assistance

3 x 15 reps

Week 2

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Overhead • Press

Supplemental

5 x 10 reps

Incline • Bench Press

Assistance

3 x 10 reps

Pushdown

Assistance

3 x 25 reps

Lateral • Raise

Assistance

3 x 25 reps

Bent Over • Row

Assistance

5 x 5 reps

Wide Grip • Pulldown

Assistance

5 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Hammer Curl

Assistance

3 x 25 reps

Standing • Face Pull

Assistance

3 x 25 reps

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Squat

Supplemental

5 x 5 reps

Stiff Leg • Deadlift

Supplemental

5 x 10 reps

Leg Extension

Assistance

3 x 25 reps

Standing • Calf Raise

Assistance

3 x 25 reps

Overhead • Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental

5 x 10 reps

Incline • Fly

Assistance

3 x 25 reps

Incline • Triceps Extension

Assistance

3 x 25 reps

Lateral • Incline • Raise

Assistance

3 x 25 reps

Bent Over • Row

Assistance

5 x 10 reps

Underhand Grip • Pulldown

Assistance

5 x 10 reps

Rack Pull

Assistance

3 x 10 reps

Curl

Assistance

3 x 15 reps

Standing • Face Pull

Assistance

3 x 25 reps

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Front • Squat

Supplemental

5 x 5 reps

Lunge

Assistance

3 x 10 reps

Lying • Leg Curl

Assistance

3 x 25 reps

Standing • Calf Raise

Assistance

3 x 15 reps

Week 3

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Overhead • Press

Supplemental

5 x 10 reps

Incline • Bench Press

Assistance

3 x 10 reps

Pushdown

Assistance

3 x 25 reps

Lateral • Raise

Assistance

3 x 25 reps

Bent Over • Row

Assistance

5 x 5 reps

Wide Grip • Pulldown

Assistance

5 x 10 reps

Seated • Row

Assistance

3 x 10 reps

Hammer Curl

Assistance

3 x 25 reps

Standing • Face Pull

Assistance

3 x 25 reps

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Squat

Supplemental

5 x 5 reps

Stiff Leg • Deadlift

Supplemental

5 x 10 reps

Leg Extension

Assistance

3 x 25 reps

Standing • Calf Raise

Assistance

3 x 25 reps

Overhead • Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental

5 x 10 reps

Incline • Fly

Assistance

3 x 25 reps

Incline • Triceps Extension

Assistance

3 x 25 reps

Lateral • Incline • Raise

Assistance

3 x 25 reps

Bent Over • Row

Assistance

5 x 10 reps

Underhand Grip • Pulldown

Assistance

5 x 10 reps

Rack Pull

Assistance

3 x 10 reps

Curl

Assistance

3 x 15 reps

Standing • Face Pull

Assistance

3 x 25 reps

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Front • Squat

Supplemental

5 x 5 reps

Lunge

Assistance

3 x 10 reps

Lying • Leg Curl

Assistance

3 x 25 reps

Standing • Calf Raise

Assistance

3 x 15 reps

More templates like Ppl 5/3/1 smash

Meshed Gears: Rotating Cycles for Strength & Hypertrophy
Strength and Muscle
6 weeks / 4 days per week
Consequences of our choices
Strength and Muscle
3 weeks / 4 days per week
Ppl 531 bbb
Strength and Muscle
4 weeks / 6 days per week
Dec 25
Strength and Muscle
4 weeks / 5 days per week

KeyLifts

App Store Download

Play store download