Chugbrewski's 5/3/1
Build Muscle
6 weeks / 4 days per week
Thumbs up emoji
Reviews
0 reviews
Week 1
Day 1
Squat
Main5 x 65%
5 x 75%
5 x 85%
Bent Over • Row
AssistanceBent Over • Meadows row
AssistanceChin-up
AssistanceDay 2
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Incline Bench Press
AssistanceStanding • Overhead • Behind Head Press
AssistanceChest Dip
AssistanceDay 3
Press
Main5 x 65%
5 x 75%
5 x 85%
Incline Bench Press
AssistanceStanding • Overhead • Behind Head Press
AssistanceChest Dip
AssistanceDay 4
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Bent Over • Row
AssistanceBent Over • Meadows row
AssistanceChin-up
AssistanceWeek 2
Day 1
Squat
Main3 x 70%
3 x 80%
3 x 90%
Bent Over • Row
AssistanceBent Over • Meadows row
AssistanceChin-up
AssistanceDay 2
Bench Press
Main3 x 70%
3 x 80%
3 x 90%
Incline Bench Press
AssistanceStanding • Overhead • Behind Head Press
AssistanceChest Dip
AssistanceDay 3
Press
Main3 x 70%
3 x 80%
3 x 90%
Incline Bench Press
AssistanceStanding • Overhead • Behind Head Press
AssistanceChest Dip
AssistanceDay 4
Deadlift
Main3 x 70%
3 x 80%
3 x 90%
Bent Over • Row
AssistanceBent Over • Meadows row
AssistanceChin-up
AssistanceWeek 3
Day 1
Squat
Main5 x 75%
3 x 85%
1 x 95%
Bent Over • Row
AssistanceBent Over • Meadows row
AssistanceChin-up
AssistanceDay 2
Bench Press
Main5 x 75%
3 x 85%
1 x 95%
Incline Bench Press
AssistanceStanding • Overhead • Behind Head Press
AssistanceChest Dip
AssistanceDay 3
Press
Main5 x 75%
3 x 85%
1 x 95%
Incline Bench Press
AssistanceStanding • Overhead • Behind Head Press
AssistanceChest Dip
AssistanceDay 4
Deadlift
Main5 x 75%
3 x 85%
1 x 95%
Bent Over • Row
AssistanceBent Over • Meadows row
AssistanceChin-up
AssistanceWeek 4
Day 1
Squat
Main5 x 65%
5 x 75%
5 x 85%
Bent Over • Row
AssistanceBent Over • Meadows row
AssistanceChin-up
AssistanceDay 2
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Incline Bench Press
AssistanceStanding • Overhead • Behind Head Press
AssistanceChest Dip
AssistanceDay 3
Press
Main5 x 65%
5 x 75%
5 x 85%
Incline Bench Press
AssistanceStanding • Overhead • Behind Head Press
AssistanceChest Dip
AssistanceDay 4
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Bent Over • Row
AssistanceBent Over • Meadows row
AssistanceChin-up
AssistanceWeek 5
Day 1
Squat
Main3 x 70%
3 x 80%
3 x 90%
Bent Over • Row
AssistanceBent Over • Meadows row
AssistanceChin-up
AssistanceDay 2
Bench Press
Main3 x 70%
3 x 80%
3 x 90%
Incline Bench Press
AssistanceStanding • Overhead • Behind Head Press
AssistanceChest Dip
AssistanceDay 3
Press
Main3 x 70%
3 x 80%
3 x 90%
Incline Bench Press
AssistanceStanding • Overhead • Behind Head Press
AssistanceChest Dip
AssistanceDay 4
Deadlift
Main3 x 70%
3 x 80%
3 x 90%
Bent Over • Row
AssistanceBent Over • Meadows row
AssistanceChin-up
AssistanceWeek 6
Day 1
Squat
Main5 x 75%
3 x 85%
1 x 95%
Bent Over • Row
AssistanceBent Over • Meadows row
AssistanceChin-up
AssistanceDay 2
Bench Press
Main5 x 75%
3 x 85%
1 x 95%
Incline Bench Press
AssistanceStanding • Overhead • Behind Head Press
AssistanceChest Dip
AssistanceDay 3
Press
Main5 x 75%
3 x 85%
1 x 95%
Incline Bench Press
AssistanceStanding • Overhead • Behind Head Press
AssistanceChest Dip
AssistanceDay 4
Deadlift
Main5 x 75%
3 x 85%
1 x 95%
Bent Over • Row
AssistanceBent Over • Meadows row
AssistanceChin-up
AssistanceMore templates like Chugbrewski's 5/3/1
PPL Full Days Monthly 1.2
Build Muscle4 weeks / 3 days per weekLow Rep High Weight
Build Muscle1 weeks / 5 days per weekDoom Slayer
Build Muscle8 weeks / 6 days per weekSlightly Less Boring But Big/First Set Last 3 Day
Build Muscle4 weeks / 3 days per week
KeyLifts
