Unlock your strength potential with the 5/3/1 2-Day Week program, designed for dedicated lifters looking to maximize their gains in just four weeks. This program focuses on three key compound lifts each session: Squats, Deadlifts, and Bench Presses, complemented by accessory movements like Overhead Presses and Pendlay Rows. Train twice a week with a structured approach that emphasizes progressive overload, ensuring you build muscle and strength efficiently. Perfect for those with a full gym setup, this program will challenge you and keep you motivated every step of the way!

Designed for myself, struggling to get to the gym more than twice a week and balancing with running/MMA and work.

I enjoy the compound lifts from strong lifts which I essentially just plugged into 5/3/1. Gets me in and out the gym very quickly

5/3/1 2-day week, 3x compound lifts

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Overhead Press (Barbell)

Pendlay Row

Deadlift (Barbell)

Bench Press (Barbell)

Pull-Up (Weighted)

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