5/3/1 +

TRAINING MAX:  
*** Set initial 1 Rep Max to 90% of true one-rep max.

** Use your Week 1 + sets to fine tune your 1RM.  For example, if you can do 12 or more for your week 1 top set, bump up your training max.  If you can only do 4-6, lower it.  If you can do 8-12 at RPE 9 it's probably right on.

default

Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Overhead Press (Barbell)

Chest Fly (Dumbbell)

Bench / Press

Squat (Barbell)

Deadlift (Barbell)

Lateral Raise (Cable)

Seated Row (Cable)

Squat

Rear Delt Fly (Cable)

Deadlift

Reverse Hyperextension

light week

0 reviews for 5/3/1 +