Great for people looking to gain some muscle.

Not a good option for athletes, true beginners, and very advanced lifters.

3/5/1 programing

5s Pro

85% Training Max for most lifters, 90% for beginners.

Conditioning:
Maximum of 2 days of hard conditioning
3-5 days of easy conditioning

Forever Boring But Big

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Week 1

Week 2

Week 3

Box Jump

Squat (Barbell)

Bicep Curl (Dumbbell)

Dip (Weighted)

Hanging Leg Raise

Overhead Medicine Ball Throw

Bench Press (Barbell)

Chin-Up (Weighted)

Tricep Pushdown (Cable)

Bulgarian Split Squat (Dumbbell)

Broad Jump

Deadlift (Barbell)

Face Pull

Decline Crunch (Weighted)

Chest Pass Medicine Ball Throw

Overhead Press (Barbell)

Dumbbell Row

Bench Press (Dumbbell)

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