Alexandria Reds 5-3-1 & Jumps

Transform your strength training with the Alexandria Reds 5-3-1 BBB 5x10 program, designed for serious lifters ready to push their limits. Over four weeks and four training days per week, you'll tackle a mix of compound and accessory movements, including barbell reverse lunges, weighted dips, and pull-ups, all structured to enhance your strength and muscle endurance. This program emphasizes progressive overload, ensuring you continually challenge yourself while building a solid foundation. Get ready to elevate your performance and achieve your fitness goals!

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Week 1

Week 2

Week 3

Week 4

Reverse Lunge (Barbell)

Vertical Jump

20m Sprint

Long Toss

Pullover (Dumbbell)

Copenhagen Plank

Deficit Push Up

Single Leg Seated Jump

Birddog Row

Dip (Weighted)

Bridge

Reverse Nordic Curl

Pull-Up (Weighted)

Lateral Raise (Dumbbell)

Trap Bar Deadlift

60m Sprint

Stiff Leg Deficit Deadlift

Feet Spread Side Bends

Overhead Press (Barbell)

Squat (Barbell)

Dumbbell Jump

Lunge Rotations

Split Squat Stretch

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