Wendler's 3/5/1 - PR SET, JOKERS AND FSL

After each 4 weeks increase squat and deadlift TM by 5kg / 10lbs.

After each 4 weeks increase ohp and bench press by 2.5kg / 5lbs.

On last week, second 100% set can be above 100% depending on how you feel. 

1RM you enter should be around 90% of your actual 1RM. 

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Single Leg Press

Plank

Bench Press (Barbell)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Deadlift (Barbell)

Deadlift (Paused)

Military Press (Barbell)

Lateral Raises

Incline Bench Press (Dumbbell)

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Volume

Peak

Deload

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