5/3/1 X UL R

Unleash your strength with the 5/3/1 program, a focused four-day workout designed to maximize your power and muscle gains in just one week. This program incorporates compound lifts like the squat, deadlift, and bench press, utilizing varied intensity levels to push your limits and promote growth. Each session is crafted to target major muscle groups, ensuring a balanced approach to strength training. Perfect for those looking to break through plateaus and build a solid foundation in their lifting journey. Get ready to lift heavy and feel the results!

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Shoulder Press (Plate Loaded)

Lateral Raise (Dumbbell)

Calf Raise (Machine)

Leg Curl

Leg Extension

Hip Adductor (Machine)

Reverse Wrist Curl (Dumbbell)

Deadlift (Barbell)

Leg Press

Cable Crunch

Bench Press (Barbell)

Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Incline Chest Press (Machine)

Lat Pulldown

Chest Press (Machine)

T-Bar Row

Rear Delt Fly (Cable)

Reverse Wrist Curl (Barbell)

JM Press

Cable Low Row

Shrug (Barbell)

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