5/3/1 1000% Awesome 3 Day

Program Description

This program is designed to maintain and slowly build strength while cutting body fat. All main lifts are performed using an 85% Training Max (TM) to manage fatigue, ensure high-quality reps, and support recovery in a calorie deficit. 3 days hard conditioning and 3 days light conditioning. The structure follows the 5/3/1 5’s Pro method with First Set Last (FSL) supplemental work, keeping intensity high enough to preserve strength without unnecessary volume. Accessories are focused on shoulders, arms, lats, and traps to maintain upper-body size and physique while overall training stress stays controlled. Single-leg and core movements are included each session to maintain athleticism, address imbalances, and improve stability without interfering with recovery. This approach prioritizes: • Strength retention during a cut • Joint health and long-term progress • Manageable volume and recovery • Hypertrophy for key muscle groups without overreaching Overall goal: hold onto strength, improve physique, and stay recovered while dieting

Program Overview