5/3/1 SSL
by Taylor H.
39 athletes joined
Program Description
Build confidence at heavy weights via high volume at low reps. There wasn’t a Second Set Last variation of 5/3/1 on here, so I made my own. It’s geared towards my preferences, feel free to make changes to accessories. Aim for 25-50 reps of a push, pull, legs, or core movement each day. The supplementary lifts will be done for 5x5, at the percentage of your second set of the primary lift of the day.
5/3/1 and supplementary sets should stay the same, feel free to mess with accessory work. Aim for 25-50 reps of a push, a pull, and a leg or core movement.
When onboarding, remember to input your TRAINING max, not one-rep max.
Reset or deload (not programmed) after 3 weeks. Start with 90% of your 1RM for your training max and add 10 pounds to your training max for squat and deadlift, and 5 pounds for bench and press after each cycle.
Program Overview
Level
Novice, Beginner, Intermediate
Goal
Powerlifting, Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Feb 27, 2024 03:24
Last Edited
Jul 13, 2024 07:17
Week 1
1 / 3 Weeks