3/5/1 programing

Joker sets are extra works sets added above the highest percentage set for the day. These are usually done for 1-2 sets of 1-3 reps at a 5-10% increase above the highest set of the day

85% Training Max for most lifters

Conditioning:
2-3 days of hard conditioning.
3-5 days of easy conditioning.


PR Set, Jokers and First Set Last

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Week 1

Week 2

Week 3

Box Jump

Squat (Barbell)

Bicep Curl (Dumbbell)

Dip (Weighted)

Hanging Leg Raise

Overhead Medicine Ball Throw

Bench Press (Barbell)

Chin-Up (Weighted)

Tricep Pushdown (Cable)

Bulgarian Split Squat (Dumbbell)

Broad Jump

Deadlift (Barbell)

Face Pull

Decline Crunch (Weighted)

Chest Pass Medicine Ball Throw

Overhead Press (Barbell)

Dumbbell Row

Bench Press (Dumbbell)

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