Programs / 5/3/1-style Bench

5/3/1-style Bench

Work up on the main lift. Last set is as many reps as you can.

5/3/1-style Bench keeps the work on chest. Built for a standard gym. Open it in Progressiv, log your sets, and build progressive overload from your last session.

Exercises

A1
Bench Press
Chest
3×5
B1
Dumbbell Bench Press
Chest
3×8–12
C1
Tricep Pushdown
Triceps
3×10–12
D1
Lateral Raise
Shoulders
3×10–15

Open in Progressiv

Browse more programs

Used in plans

Strength Week (5/3/1-style)

Plan

LegsChestPullShoulders

Related workouts

5/3/1-style Press

4 exercises

ShouldersPushUpper

Arms

6 exercises

ArmsUpper

Arms Pump

6 exercises

ArmsUpper

Arnold-style Chest & Back

6 exercises

ChestBackUpper