5/3/1 SSL Z Fighter

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.

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Week 1

Week 2

Week 3

Squat (Barbell)

Romanian Deadlift (Barbell)

Pull-Up (Weighted)

Incline Curl (Dumbbell)

Squat

Bench Press (Barbell)

Standing Behind Neck Shoulder Press (Barbell)

Dip (Weighted)

Cable Crunch

Overhead Tricep Extension (Cable)

Bench

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Helms Row

Hammer Curl

Lateral Raise (Dumbbell)

Deadlift

Overhead Press (Barbell)

Press

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