Austin Cook
Powerlifting
Coach
Austin Cook
A 5/3/1 template to be used with only barbells, dumbbells, and a few pieces of additional equipment. Great for those lifting in smaller gyms, or home gyms with limited set-ups. Designed entirely for strength progression and development, and can be used over and over again.
Features3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Barbells // dumbells // benches // glute-ham raise/device // pull-up bar
Sample Week
Week 1 of 4-week program
Monday
Week 1 Day 2
A
Back Squat
3 x 5 @ 65, 75, 85 %
B
Bulgarian Split Squat
3 x 8
C
Romanian Deadlift
3 x 8
D
Lying Leg Raises
3 x 10
Wednesday
Week 1 Day 4
A
Bench Press
3 x 5 @ 65, 75, 85 %
B
DB Shoulder Press
3 x 8
C
DB Skullcrusher
3 x 8
D
Bent Over Row
3 x 8
Friday
Week 1 Day 6
A
Deadlift
3 x 5 @ 65, 75, 85 %
B
Glute-Ham Raise
3 x 8
C
Front Squat
3 x 8
D
Pull-Up
3 x 6
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