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