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. 

Features
3 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 banner image
phoneMockup
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

Coach
coach-avatar Austin Cook