Lil_Sammy's 5-3-1

Unlock your strength potential with Lil_Sammy's 5-3-1 program, a focused 4-week training plan designed for serious lifters. This program consists of four days per week, blending foundational lifts like squats, deadlifts, and bench presses with accessory movements to enhance muscle growth and improve overall performance. Each workout is meticulously structured to challenge your limits while ensuring adequate recovery, making it perfect for those looking to build strength and power. Get ready to push your boundaries and achieve your fitness goals!

This program is designed to help lifters build strength by hitting both volume and intensity goals.

default

Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Long Pause Bench Press

Pull-Up (Weighted)

Bicep Curl (Dumbbell)

Bench Press (Barbell)

Leg Press

Seated Row (Cable)

Overhead Tricep Extension (Cable)

Deadlift (Barbell)

Seated Overhead Press (Barbell)

Leg Extension

Rear Delt Fly (Cable)

The Sumo Deadlift must be a deadlift VARIATION. if you are a sumo puller, replace with conventional 

Sumo Deadlift (Barbell)

JM Press

Romanian Deadlift (Barbell)

Single Arm Row (Dumbbell)

1 reviews for Lil_Sammy's 5-3-1