5/3/1 - Aesthetic Physique Enthusiast

Program Description

This is a Strength & Hypertrophy Transformation program that is basically 5/3/1 with specific assistance and structure. *DO NOT USE A TRUE 1 REP MAX - USE A 90% TRAINING MAX* 85% if you're more of an intermediate to advanced lifter. Unfortunately, Boostcamp doesn't allow us to program this yet(?) I wrote this program to do a physique transformation. I lost 20lbs and got stronger. Day 1 - Chest, Biceps & some Back Day 2 - Legs Day 3 - Shoulders, Chest & Triceps Day 4 - "Pull Day" Deadlift, Back & Biceps Cardio is to be done after each session - 20 mins minimal and then "harder" conditioning is optional on between days as active recovery. Something in the 7/10 range of intensity; work according to your current capacity. When actively trying to lose weight you only have so much capacity per day. Don't burn yourself out by doing too much, just look to increase activity and maintain fitness levels.

Program Overview