Program Description
My understanding and take of Wendlers 5/3/1 from T Nation. This version includes Joker sets This is a 4 phased plan - each phase running for 4 weeks, 4 days per week apart from the last week being a 3 day week and deload. % are based on Training max and should be reset for every phase. % in the program are based on the Training max for that phase.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedFeb 14, 2025 08:30
- Last EditedJun 18, 2025 12:29
Summary
Unlock your strength potential with the Beyond 5/3/1 program from T Nation, a comprehensive 16-week strength training plan designed for serious lifters. Committing four days a week, you'll engage in a mix of compound lifts and explosive movements, including squats, deadlifts, and box jumps, to build muscle and enhance power. Each session is strategically structured to push your limits, ensuring progressive overload and measurable gains. Perfect for those ready to elevate their training and achieve impressive results!
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ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Bench Press (Barbell)
5
5 reps
75%
4
Lat Pulldown
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Bench Press (Barbell)
5
5 reps
75%
4
Lat Pulldown
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3
Bench Press (Barbell)
5
5 reps
75%
4
Lat Pulldown
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
5
5 reps
75%
3
Bench Press (Barbell)
5
5 reps
75%
4
Lat Pulldown
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
3
Bench Press (Barbell)
7
5 reps
75%
4
Chin-Up (Assisted)
5
5 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
1 reps
65%
75%
85%
100%
3
Bench Press (Barbell)
7
5 reps
75%
4
Chin-Up (Assisted)
5
5 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
75%
85%
95%
100%
3
Bench Press (Barbell)
7
5 reps
75%
4
Chin-Up (Assisted)
5
5 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
1
100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
5
5 reps
75%
3
Bench Press (Barbell)
5
5 reps
75%
4
Chin-Up (Assisted)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
3
Bench Press (Barbell)
5
3 reps
80%
4
Chin-Up (Assisted)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
1 reps
65%
75%
85%
100%
3
Bench Press (Barbell)
5
3 reps
80%
4
Chin-Up (Assisted)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
1 reps
75%
85%
95%
100%
3
Bench Press (Barbell)
5
3 reps
80%
4
Chin-Up (Assisted)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
5
5 reps
75%
3
Bench Press (Barbell)
5
5 reps
75%
4
Chin-Up (Assisted)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
3
Bench Press (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
50%
60%
70%
80%
90%
100%
4
Chin-Up (Assisted)
5
5 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
3
Bench Press (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
50%
60%
70%
80%
90%
100%
4
Chin-Up (Assisted)
5
5 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
3
Bench Press (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
50%
60%
70%
80%
90%
100%
4
Chin-Up (Assisted)
5
5 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Rope Push Down (Cable)
3
15-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Squat (Barbell)
1
1 reps
100%
3
Bench Press (Barbell)
1
1 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Bicep Curl (Barbell)
3
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Bicep Curl (Barbell)
3
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
1
1
1
3 reps
3 reps
1 reps
75%
85%
95%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Bicep Curl (Barbell)
3
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
5
3 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Bicep Curl (Barbell)
3
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
3
Overhead Press (Barbell)
7
5 reps
75%
4
Bicep Curl (Barbell)
5
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
1 reps
65%
75%
85%
100%
3
Overhead Press (Barbell)
7
5 reps
75%
4
Bicep Curl (Barbell)
5
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
75%
85%
95%
100%
3
Overhead Press (Barbell)
7
5 reps
75%
4
Bicep Curl (Barbell)
5
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
5
3 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Bicep Curl (Barbell)
3
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
3
Overhead Press (Barbell)
5
3 reps
80%
4
Bicep Curl (Barbell)
3
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
65%
75%
85%
100%
3
Overhead Press (Barbell)
5
3 reps
80%
4
Bicep Curl (Barbell)
3
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
1 reps
1 reps
75%
85%
95%
100%
3
Overhead Press (Barbell)
5
3 reps
80%
4
Bicep Curl (Barbell)
3
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
5
3 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Bicep Curl (Barbell)
3
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
3
Overhead Press (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
50%
60%
70%
80%
90%
100%
4
Bicep Curl (Barbell)
3
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
3
Overhead Press (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
50%
60%
70%
80%
90%
100%
4
Bicep Curl (Barbell)
3
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Deadlift (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
3
Overhead Press (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
50%
60%
70%
80%
90%
100%
4
Bicep Curl (Barbell)
3
10 reps
-
5
Back Extension (Weighted)
3
10-15 reps
-
6
Face Pull
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
10 reps
-
2
Squat (Barbell)
1
1 reps
85%
3
Bench Press (Barbell)
1
1 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
5
5 reps
75%
3
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Seated Row (Machine)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
5
5 reps
75%
3
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Seated Row (Machine)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
5
5 reps
75%
3
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4
Seated Row (Machine)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
5
5 reps
75%
3
Bench Press (Barbell)
5
5 reps
75%
4
Seated Row (Machine)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
7
5 reps
75%
3
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
4
Pull-Up (Assisted)
5
5 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
7
5 reps
75%
3
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
1 reps
65%
75%
85%
100%
4
Pull-Up (Assisted)
5
5 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
7
5 reps
75%
3
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
75%
85%
95%
100%
4
Pull-Up (Assisted)
5
5 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
5
5 reps
75%
3
Bench Press (Barbell)
5
5 reps
75%
4
Pull-Up (Assisted)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
5
3 reps
80%
3
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
4
Pull-Up (Assisted)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
5
3 reps
80%
3
Bench Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
1 reps
65%
75%
85%
100%
4
Pull-Up (Assisted)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
5
3 reps
80%
3
Bench Press (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
1 reps
75%
85%
95%
100%
4
Pull-Up (Assisted)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
5
5 reps
75%
3
Bench Press (Barbell)
5
5 reps
75%
4
Pull-Up (Assisted)
1
50 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
50%
60%
70%
80%
90%
100%
3
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
4
Pull-Up (Assisted)
5
5 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
50%
60%
70%
80%
90%
100%
3
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
4
Pull-Up (Assisted)
5
5 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Broad Jump
3
5 reps
-
2
Squat (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
50%
60%
70%
80%
90%
100%
3
Bench Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
4
Pull-Up (Assisted)
5
5 reps
-
5
Side Bend (Dumbbell)
2
25 reps
-
6
Tricep Extension (Dumbbell)
3
15-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Overhead Press (Barbell)
1
1 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
15 reps
-
2
Deadlift (Barbell)
5
3 reps
75%
3
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Hammer Curl
3
10 reps
-
5
Stiff Leg Deadlift
3
10-15 reps
50%
6
Band Pull Apart
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
15 reps
-
2
Deadlift (Barbell)
5
3 reps
75%
3
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Hammer Curl
3
10 reps
-
5
Stiff Leg Deadlift
3
10-15 reps
50%
6
Band Pull Apart
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
15 reps
-
2
Deadlift (Barbell)
5
3 reps
75%
3
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4
Hammer Curl
3
10 reps
-
5
Stiff Leg Deadlift
3
10-15 reps
50%
6
Band Pull Apart
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
15 reps
-
2
Deadlift (Barbell)
7
3 reps
75%
3
Overhead Press (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
4
Hammer Curl
5
10 reps
-
5
Stiff Leg Deadlift
3
10-15 reps
50%
6
Band Pull Apart
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
15 reps
-
2
Deadlift (Barbell)
7
3 reps
75%
3
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
1 reps
65%
75%
85%
100%
4
Hammer Curl
5
10 reps
-
5
Stiff Leg Deadlift
3
10-15 reps
50%
6
Band Pull Apart
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
15 reps
-
2
Deadlift (Barbell)
7
3 reps
75%
3
Overhead Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
1 reps
75%
85%
95%
100%
4
Hammer Curl
5
10 reps
-
5
Stiff Leg Deadlift
3
10-15 reps
50%
6
Band Pull Apart
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
15 reps
-
2
Deadlift (Barbell)
7
3 reps
75%
3
Overhead Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
4
Hammer Curl
3
10 reps
-
5
Stiff Leg Deadlift
3
10-15 reps
50%
6
Band Pull Apart
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
15 reps
-
2
Deadlift (Barbell)
5
3 reps
80%
3
Overhead Press (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
1 reps
65%
75%
85%
100%
4
Hammer Curl
3
10 reps
-
5
Stiff Leg Deadlift
3
10-15 reps
50%
6
Band Pull Apart
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
15 reps
-
2
Deadlift (Barbell)
5
3 reps
80%
3
Overhead Press (Barbell)
1
1
1
2
5 reps
3 reps
1 reps
1 reps
75%
85%
95%
100%
4
Hammer Curl
3
10 reps
-
5
Stiff Leg Deadlift
3
10-15 reps
50%
6
Band Pull Apart
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
15 reps
-
2
Deadlift (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
50%
60%
70%
80%
90%
100%
3
Overhead Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
4
Hammer Curl
3
10 reps
-
5
Stiff Leg Deadlift
3
10-15 reps
50%
6
Band Pull Apart
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
15 reps
-
2
Deadlift (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
50%
60%
70%
80%
90%
100%
3
Overhead Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
4
Hammer Curl
3
10 reps
-
5
Stiff Leg Deadlift
3
10-15 reps
50%
6
Band Pull Apart
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Med Ball Slam
3
15 reps
-
2
Deadlift (Barbell)
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
3 reps
1 reps
50%
60%
70%
80%
90%
100%
3
Overhead Press (Barbell)
1
1
1
2
3 reps
3 reps
3 reps
1 reps
70%
80%
90%
100%
4
Hammer Curl
3
10 reps
-
5
Stiff Leg Deadlift
3
10-15 reps
50%
6
Band Pull Apart
1
100 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Bench Press (Barbell)
1
1 reps
100%
Week 1
1 / 16 Weeks
Day 1
1
Box Jump3 Sets
5 Reps
-
2
Squat (Barbell)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
3
Bench Press (Barbell)5 Sets
5 Reps
75%
4
Lat Pulldown1 Set
50 Reps
-
5
Side Bend (Dumbbell)2 Sets
25 Reps
-
6
Tricep Rope Push Down (Cable)3 Sets
15-25 Reps
-
Day 2
1
Med Ball Slam3 Sets
10 Reps
-
2
Deadlift (Barbell)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
3
Overhead Press (Barbell)5 Sets
5 Reps
75%
4
Bicep Curl (Barbell)3 Sets
10 Reps
-
5
Back Extension (Weighted)3 Sets
10-15 Reps
-
6
Face Pull1 Set
100 Reps
-
Day 3
1
Broad Jump3 Sets
5 Reps
-
2
Squat (Barbell)5 Sets
5 Reps
75%
3
Bench Press (Barbell)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
4
Seated Row (Machine)1 Set
50 Reps
-
5
Side Bend (Dumbbell)2 Sets
25 Reps
-
6
Tricep Extension (Dumbbell)3 Sets
15-25 Reps
-
Day 4
1
Med Ball Slam3 Sets
15 Reps
-
2
Deadlift (Barbell)5 Sets
3 Reps
75%
3
Overhead Press (Barbell)1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
4
Hammer Curl3 Sets
10 Reps
-
5
Stiff Leg Deadlift3 Sets
10-15 Reps
50%
6
Band Pull Apart1 Set
100 Reps
-