// PowerliftingToWin 5/3/1 Variation Program
// Templates for main lifts
t1_3x3_joker / used: none / 3x3+, 1x1+ 90% / warmup: 1x5 40%, 1x3 60%, 1x2 80% / progress: lp(5lb)
t1_3x5 / used: none / 3x5 / 80% / warmup: 1x5 40%, 1x3 60%, 1x2 70% / progress: lp(5lb)
t1_531_joker / used: none / 5x65%, 3x75%, 1x85%+, 1x1+ 90% / warmup: 1x5 40%, 1x3 50%, 1x2 60% / progress: lp(5lb)
t1_deload / used: none / 3x5 / 60% / warmup: 1x5 40%, 1x3 50% / progress: none
// Week 1
# Week 1
## Day 1
// Main lifts - Week 1, Day 1
main: Squat[1,1] / ...t1_3x3_joker
main: Deadlift[2,1] / ...t1_3x3_joker / 90%
/// Other Assistance Work
// For triceps, back, abs
Back Extension / 3x10
Ab Wheel / 3x10
Face Pull / 3x15
## Day 2
// Main lifts - Week 1, Day 2
main: Bench Press[1,1] / ...t1_3x3_joker
main: Overhead Press[2,1] / ...t1_3x3_joker / 90%
/// Other Assistance Work
// For chest, shoulders, arms
Dumbbell Row / 3x10
Tricep Pushdown / 3x12
Lateral Raise / 3x15
## Day 3
// Main lifts - Week 1, Day 3
main: Deadlift[1,1] / ...t1_3x3_joker
main: Squat[2,1] / ...t1_3x3_joker / 90%
/// Other Assistance Work
// For legs, back, abs
Leg Curl / 3x12
Lat Pulldown / 3x12
Hanging Leg Raise / 3x12
## Day 4
// Main lifts - Week 1, Day 4
main: Overhead Press[1,1] / ...t1_3x3_joker
main: Bench Press[2,1] / ...t1_3x3_joker / 90%
/// Other Assistance Work
// For shoulders, chest, arms
Dumbbell Bench Press / 3x10
Barbell Curl / 3x12
Dumbbell Lateral Raise / 3x15
# Week 2
## Day 1
// Main lifts - Week 2, Day 1
main: Squat[1,1] / ...t1_3x5
main: Deadlift[2,1] / ...t1_3x5 / 80%
/// Other Assistance Work
Back Extension / 3x10
Ab Wheel / 3x10
Face Pull / 3x15
## Day 2
// Main lifts - Week 2, Day 2
main: Bench Press[1,1] / ...t1_3x5
main: Overhead Press[2,1] / ...t1_3x5 / 80%
/// Other Assistance Work
Dumbbell Row / 3x10
Tricep Pushdown / 3x12
Lateral Raise / 3x15
## Day 3
// Main lifts - Week 2, Day 3
main: Deadlift[1,1] / ...t1_3x5
main: Squat[2,1] / ...t1_3x5 / 80%
/// Other Assistance Work
Leg Curl / 3x12
Lat Pulldown / 3x12
Hanging Leg Raise / 3x12
## Day 4
// Main lifts - Week 2, Day 4
main: Overhead Press[1,1] / ...t1_3x5
main: Bench Press[2,1] / ...t1_3x5 / 80%
/// Other Assistance Work
Dumbbell Bench Press / 3x10
Barbell Curl / 3x12
Dumbbell Lateral Raise / 3x15
# Week 3
## Day 1
// Main lifts - Week 3, Day 1
main: Squat[1,1] / ...t1_531_joker
main: Deadlift[2,1] / ...t1_3x3_joker / 90%
/// Other Assistance Work
Back Extension / 3x10
Ab Wheel / 3x10
Face Pull / 3x15
## Day 2
// Main lifts - Week 3, Day 2
main: Bench Press[1,1] / ...t1_531_joker
main: Overhead Press[2,1] / ...t1_3x3_joker / 90%
/// Other Assistance Work
Dumbbell Row / 3x10
Tricep Pushdown / 3x12
Lateral Raise / 3x15
## Day 3
// Main lifts - Week 3, Day 3
main: Deadlift[1,1] / ...t1_531_joker
main: Squat[2,1] / ...t1_3x3_joker / 90%
/// Other Assistance Work
Leg Curl / 3x12
Lat Pulldown / 3x12
Hanging Leg Raise / 3x12
## Day 4
// Main lifts - Week 3, Day 4
main: Overhead Press[1,1] / ...t1_531_joker
main: Bench Press[2,1] / ...t1_3x3_joker / 90%
/// Other Assistance Work
Dumbbell Bench Press / 3x10
Barbell Curl / 3x12
Dumbbell Lateral Raise / 3x15
# Week 4
## Day 1
// Main lifts - Week 4, Day 1
main: Squat[1,1] / ...t1_3x3_joker
main: Deadlift[2,1] / ...t1_3x3_joker / 90%
/// Other Assistance Work
Back Extension / 3x10
Ab Wheel / 3x10
Face Pull / 3x15
## Day 2
// Main lifts - Week 4, Day 2
main: Bench Press[1,1] / ...t1_3x3_joker
main: Overhead Press[2,1] / ...t1_3x3_joker / 90%
/// Other Assistance Work
Dumbbell Row / 3x10
Tricep Pushdown / 3x12
Lateral Raise / 3x15
## Day 3
// Main lifts - Week 4, Day 3
main: Deadlift[1,1] / ...t1_3x3_joker
main: Squat[2,1] / ...t1_3x3_joker / 90%
/// Other Assistance Work
Leg Curl / 3x12
Lat Pulldown / 3x12
Hanging Leg Raise / 3x12
## Day 4
// Main lifts - Week 4, Day 4
main: Overhead Press[1,1] / ...t1_3x3_joker
main: Bench Press[2,1] / ...t1_3x3_joker / 90%
/// Other Assistance Work
Dumbbell Bench Press / 3x10
Barbell Curl / 3x12
Dumbbell Lateral Raise / 3x15
# Week 5
## Day 1
// Main lifts - Week 5, Day 1
main: Squat[1,1] / ...t1_3x5
main: Deadlift[2,1] / ...t1_3x5 / 80%
/// Other Assistance Work
Back Extension / 3x10
Ab Wheel / 3x10
Face Pull / 3x15
## Day 2
// Main lifts - Week 5, Day 2
main: Bench Press[1,1] / ...t1_3x5
main: Overhead Press[2,1] / ...t1_3x5 / 80%
/// Other Assistance Work
Dumbbell Row / 3x10
Tricep Pushdown / 3x12
Lateral Raise / 3x15
## Day 3
// Main lifts - Week 5, Day 3
main: Deadlift[1,1] / ...t1_3x5
main: Squat[2,1] / ...t1_3x5 / 80%
/// Other Assistance Work
Leg Curl / 3x12
Lat Pulldown / 3x12
Hanging Leg Raise / 3x12
## Day 4
// Main lifts - Week 5, Day 4
main: Overhead Press[1,1] / ...t1_3x5
main: Bench Press[2,1] / ...t1_3x5 / 80%
/// Other Assistance Work
Dumbbell Bench Press / 3x10
Barbell Curl / 3x12
Dumbbell Lateral Raise / 3x15
# Week 6
## Day 1
// Main lifts - Week 6, Day 1
main: Squat[1,1] / ...t1_531_joker
main: Deadlift[2,1] / ...t1_3x3_joker / 90%
/// Other Assistance Work
Back Extension / 3x10
Ab Wheel / 3x10
Face Pull / 3x15
## Day 2
// Main lifts - Week 6, Day 2
main: Bench Press[1,1] / ...t1_531_joker
main: Overhead Press[2,1] / ...t1_3x3_joker / 90%
/// Other Assistance Work
Dumbbell Row / 3x10
Tricep Pushdown / 3x12
Lateral Raise / 3x15
## Day 3
// Main lifts - Week 6, Day 3
main: Deadlift[1,1] / ...t1_531_joker
main: Squat[2,1] / ...t1_3x3_joker / 90%
/// Other Assistance Work
Leg Curl / 3x12
Lat Pulldown / 3x12
Hanging Leg Raise / 3x12
## Day 4
// Main lifts - Week 6, Day 4
main: Overhead Press[1,1] / ...t1_531_joker
main: Bench Press[2,1] / ...t1_3x3_joker / 90%
/// Other Assistance Work
Dumbbell Bench Press / 3x10
Barbell Curl / 3x12
Dumbbell Lateral Raise / 3x15
# Week 7
## Day 1
// Deload week
main: Squat[1,1] / ...t1_deload
## Day 2
// Deload week
main: Bench Press[1,1] / ...t1_deload
## Day 3
// Deload week
main: Deadlift[1,1] / ...t1_deload
## Day 4
// Deload week
main: Overhead Press[1,1] / ...t1_deload