Lazy-5/3/1

Eases you into the 531 routine with just 3x a week after years of laziness.

Go ahead and guess your 1RM. No it's not close to your last attempt from 3 years ago. Try 65% of it. Maybe 69%. 

Don't worry, you'll get back to it quickly. Well maybe not, but who cares. Take your time. 

4 weeks per cycle.

Do 1, maybe 2. 

Week 1:
- Low volume.
- You'll probably want to be done after main lifts.  That's cool, skip the accessory lifts this time. 

Week 2:
- Still low volume because lazy, but more weight.
- Add a superset from accessories after main lifts.

Week 3:
- Starting to look familiar. Maybe not since you can't remember. 
- Don't stop

Week 4:
- 5/3/1 lite with second set last (SSL)
- Still only 3x a week.

If you run it a second time, use your new 1RM estimates, obviously.  Don't run this for more than 2 cycles. Or do?

default

Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Stiff Leg Deadlift

Bench Press (Barbell)

Overhead Press (Barbell)

Sumo Deadlift (Barbell)

Front Squat (Barbell)

Deadlift + Front Squat

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