5/3/1 North Strong (3-Days)

This 3-week program provides a balanced approach to building strength in the big 3 lifts while also incorporating essential accessory work to ensure overall muscle development and injury prevention. Adjust the accessory exercises as needed based on your progress and preferences. During the Boostcamp app onboarding, enter your Training Max (TM), which is 85% - 90% of your current one Rep Max (1RM). Be conservative with choosing your starting weights to ensure long-term progress. After completing these three weeks, you can take a deload week or repeat the cycle with increased weights based on your new 1RM calculations. Generally speaking, below are the recommended increases to your TM for each new cycle: - Squat: +10 pounds - Deadlifts: +10 pounds - Bench Press: +5 pounds Weight and Intensity: Light - this weight should cause a slight muscle fatigue, while focusing on perfecting your form and technique. Medium - this is a moderate working weight. You need both physical and mental concentration. After completing a set, you should have 2 to 3 reps left in the tank. Heavy - This is a heavy working weight, requiring intense physical and mental focus. After a set you should have only 1 to 2 reps left in the tank.