SSB 5/3/1 principles 4 week cycle including deload

Embark on a transformative 4-week journey with the SSB 5/3/1 Principles program, designed for serious lifters looking to enhance their strength and muscle gains. This structured plan features three training days per week, focusing on key compound movements like Safety Bar Squats and Leg Presses, ensuring you build a solid foundation while allowing time for recovery with built-in deload weeks. With a full gym setup, you'll have access to a variety of equipment to maximize your performance and results. Get ready to push your limits and elevate your training!

Unlock your strength potential with the SSB 5/3/1 Principles 4-Week Cycle, designed for intermediate lifters looking to enhance their power and athleticism. This comprehensive program spans 12 sessions over four weeks, incorporating essential lifts like the Safety Bar Squat and Leg Press, alongside accessory work to build muscle and improve performance. Each week features progressive overload and a deload phase to ensure recovery, making it perfect for those ready to elevate their training. Equip yourself with a full gym and get ready to push your limits!

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Week 1

Week 2

Week 3

Week 4

Safety Bar Squat

Leg Press

Glute-Ham Raise

Seated Calf Raise

Face Pull

Hack Squat

Seated Hamstring Curl

Calf Raise (Machine)

Rear Delt Fly (Cable)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Standing Calf Raise

Chest Supported Row (Machine)

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