This template combines the boring workout of 5x5/3/1 with PR sets. The 80% TM is important so you use the appropriate weight, bar speed is king. It's a 3 day a week program using A and B workout. You superset pull ups with the main lift, use the appropriate reps for you, also you can change assistant exercises to your preference.
Push - 25-50reps
Pull - 25-50 reps
Leg/core - 25-50 reps

5/3/1 Five and dime

default

Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Bench Press (Barbell)

Pull-Up (Bodyweight)

Lateral Raise (Machine)

Leg Extension

Lateral Raise (Dumbbell)

Lunge (Dumbbell)

Romanian Deadlift (Barbell)

Overhead Press (Barbell)

V-Handle Tricep Pushdown (Cable)

Face Pull

Leg Press (45 Degrees)

Deadlift (Barbell)

Kroc Row

Skull Crusher (Dumbbell)

Seated Hamstring Curl

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