5/3/1 Foundation : Super Symmetry

Why "Super Symmetry"?
In theoretical physics, supersymmetry refers to a fundamental balance between different types of particles. An elegant equilibrium within a complex system. This program reflects that same principle in training : harmony between movement patterns, recovery, and energy systems.

Program Design Features:

Balanced Push & Pull: For every pressing movement, there’s an equally considered pulling counterpart to maintain structural balance and reduce injury risk.

Simple Recovery Rhythm: A 2 day on, 1 day off rotation provides regular recovery without stalling progress or momentum.

Cardio Integration: Conditioning follows a descending model : long and easy early in the cycle, shorter and more intense as the week progresses. This approach complements your strength training and builds work capacity without compromising recovery.


Who It's For:
Super Symmetry is ideal for lifters who know their bodies and want a focused, disciplined approach. It’s not about doing more ; it’s about doing what matters, and doing it well.

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Week 1

Week 2

Week 3

Week 4

Overhead Press (Barbell)

Chin-Up (Weighted)

Incline Bench Press (Dumbbell)

Hanging Leg Raise

Cycling

OHP + Vertical Pull

Squat (Barbell)

Chest Supported Row (Dumbbell)

Romanian Deadlift (Barbell)

Decline Crunch

Bench Press (Barbell)

Pull-Up (Weighted)

Dip (Bodyweight)

Good Morning

Bench + Vertical Pull

Deadlift (Barbell)

Barbell Row

Leg Curl

Deadlift + Horizontal Pull

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