Bohemond of Antioch

This is a three day per week, full body, power building program largely inspired by Jim Wendler’s 531 Boring But Big prescription.  The program is designed in three waves (5/3/1) but the intent is that you lift three days per week, so day 4 of the first wave will ideally take place on the first training day of the second week, and all three waves will take 4 weeks to complete.  Low intensity aerobic conditioning (5 mile run or 45-60 mins of whatever cardio) is recommended for at least 2 of the 4 off days each week.  All percentages are based on a 90% training max.  During the third week of the program, the lifter may determine to test 3 attempts for a 1RM or perform 1 set of 95% for AMRAP in lieu of the prescribed 95% x5x1.  Any of the rep ranges could be tested with a single AMRAP instead of the three sets across in order to determine a new max but the point is not to be testing every workout or every week.  After each three wave cycle, add 5-10 lbs to training max (unless you have tested and determined a new actual max) and repeat.  Deload when necessary.  For the accessory movements, utilize double progression to increase weights (ie, choose a weight where you are able to complete the first set for the prescribed reps, but fail one or two reps short on the subsequent sets.  Once you are able to complete reps for all sets, add 5 lbs and repeat the process.)

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Week 1

Week 2

Week 3

Squat (Barbell)

Bench Press (Barbell)

Bent Over Row (Barbell)

Overhead Press (Barbell)

Deadlift (Barbell)

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