logo
BoostcampPNG

Beginner 5/3/1

by Andy B.

Program Description

Jim Wendler's 5/3/1 program for Beginners To find your training max (used for the percentages each week) take your current 1RM and find 90%. Use that number for each week of training. After each three week cycle you should look to add 5-10lb on each Main Lift (Squat, Bench, Deadlift, Press) and update your training max. If you want more information on Wendler's 5/3/1 use the Google machine.

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 01, 2025 02:04
  • Last Edited
    Oct 01, 2025 02:20
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.7%
Glutes
14.7%
Chest
13.3%
Triceps
12%
Front Delts
10.7%
Hamstrings
10.7%
Middle Delts
6.7%
Abs
5.3%
Adductors
5.3%
Lower Back
2.7%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Squat (Barbell)
5
5 reps
65%
4
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
5
Bench Press (Barbell)
1
AMRAP
85%
6
Bench Press (Barbell)
5
5 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
5
5 reps
70%
4
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
5 reps
40%
50%
60%
70%
80%
5
Bench Press (Barbell)
1
AMRAP
90%
6
Bench Press (Barbell)
5
5 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Squat (Barbell)
5
5 reps
75%
4
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
5
Bench Press (Barbell)
1
AMRAP
95%
6
Bench Press (Barbell)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Squat (Barbell)
5
5 reps
65%
4
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
5
Bench Press (Barbell)
1
AMRAP
85%
6
Bench Press (Barbell)
5
5 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
5
5 reps
70%
4
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
5 reps
40%
50%
60%
70%
80%
5
Bench Press (Barbell)
1
AMRAP
90%
6
Bench Press (Barbell)
5
5 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Squat (Barbell)
5
5 reps
75%
4
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
5
Bench Press (Barbell)
1
AMRAP
95%
6
Bench Press (Barbell)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Squat (Barbell)
5
5 reps
65%
4
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
5
Bench Press (Barbell)
1
AMRAP
85%
6
Bench Press (Barbell)
5
5 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
5
5 reps
70%
4
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
5 reps
40%
50%
60%
70%
80%
5
Bench Press (Barbell)
1
AMRAP
90%
6
Bench Press (Barbell)
5
5 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Squat (Barbell)
5
5 reps
75%
4
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
5
Bench Press (Barbell)
1
AMRAP
95%
6
Bench Press (Barbell)
5
5 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Squat (Barbell)
5
5 reps
65%
4
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
5
Bench Press (Barbell)
1
AMRAP
85%
6
Bench Press (Barbell)
5
5 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
5
5 reps
70%
4
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
5 reps
40%
50%
60%
70%
80%
5
Bench Press (Barbell)
1
AMRAP
90%
6
Bench Press (Barbell)
5
5 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Squat (Barbell)
5
5 reps
75%
4
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
40%
50%
60%
75%
85%
5
Bench Press (Barbell)
1
AMRAP
95%
6
Bench Press (Barbell)
5
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Deadlift (Barbell)
5
5 reps
65%
4
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
5
Overhead Press (Barbell)
1
AMRAP
85%
6
Overhead Press (Barbell)
5
5 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Deadlift (Barbell)
5
5 reps
70%
4
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
5
Overhead Press (Barbell)
1
AMRAP
90%
6
Overhead Press (Barbell)
5
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
5
5 reps
75%
4
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
85%
5
Overhead Press (Barbell)
1
AMRAP
95%
6
Overhead Press (Barbell)
5
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Deadlift (Barbell)
5
5 reps
65%
4
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
5
Overhead Press (Barbell)
1
AMRAP
85%
6
Overhead Press (Barbell)
5
5 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Deadlift (Barbell)
5
5 reps
70%
4
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
5
Overhead Press (Barbell)
1
AMRAP
90%
6
Overhead Press (Barbell)
5
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
5
5 reps
75%
4
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
85%
5
Overhead Press (Barbell)
1
AMRAP
95%
6
Overhead Press (Barbell)
5
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Deadlift (Barbell)
5
5 reps
65%
4
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
5
Overhead Press (Barbell)
1
AMRAP
85%
6
Overhead Press (Barbell)
5
5 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Deadlift (Barbell)
5
5 reps
70%
4
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
5
Overhead Press (Barbell)
1
AMRAP
90%
6
Overhead Press (Barbell)
5
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
5
5 reps
75%
4
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
85%
5
Overhead Press (Barbell)
1
AMRAP
95%
6
Overhead Press (Barbell)
5
5 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Deadlift (Barbell)
5
5 reps
65%
4
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
5
Overhead Press (Barbell)
1
AMRAP
85%
6
Overhead Press (Barbell)
5
5 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Deadlift (Barbell)
5
5 reps
70%
4
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
5
Overhead Press (Barbell)
1
AMRAP
90%
6
Overhead Press (Barbell)
5
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
5
5 reps
75%
4
Overhead Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
85%
5
Overhead Press (Barbell)
1
AMRAP
95%
6
Overhead Press (Barbell)
5
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
5
5 reps
65%
4
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
5
Squat (Barbell)
1
AMRAP
85%
6
Squat (Barbell)
5
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
5
5 reps
70%
4
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
5
Squat (Barbell)
1
AMRAP
90%
6
Squat (Barbell)
5
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
5
5 reps
75%
4
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
85%
5
Squat (Barbell)
1
AMRAP
95%
6
Squat (Barbell)
5
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
5
5 reps
65%
4
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
5
Squat (Barbell)
1
AMRAP
85%
6
Squat (Barbell)
5
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
5
5 reps
70%
4
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
5
Squat (Barbell)
1
AMRAP
90%
6
Squat (Barbell)
5
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
5
5 reps
75%
4
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
85%
5
Squat (Barbell)
1
AMRAP
95%
6
Squat (Barbell)
5
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
5
5 reps
65%
4
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
5
Squat (Barbell)
1
AMRAP
85%
6
Squat (Barbell)
5
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
5
5 reps
70%
4
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
5
Squat (Barbell)
1
AMRAP
90%
6
Squat (Barbell)
5
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
5
5 reps
75%
4
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
85%
5
Squat (Barbell)
1
AMRAP
95%
6
Squat (Barbell)
5
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
2
Bench Press (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
5
5 reps
65%
4
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
65%
75%
5
Squat (Barbell)
1
AMRAP
85%
6
Squat (Barbell)
5
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
5
5 reps
70%
4
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
5
Squat (Barbell)
1
AMRAP
90%
6
Squat (Barbell)
5
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
85%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
5
5 reps
75%
4
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
40%
50%
60%
75%
85%
5
Squat (Barbell)
1
AMRAP
95%
6
Squat (Barbell)
5
5 reps
75%
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
2
Squat (Barbell)
1 Set
AMRAP
85%
3
Squat (Barbell)
5 Sets
5 Reps
65%
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
5
Bench Press (Barbell)
1 Set
AMRAP
85%
6
Bench Press (Barbell)
5 Sets
5 Reps
65%
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
2
Deadlift (Barbell)
1 Set
AMRAP
85%
3
Deadlift (Barbell)
5 Sets
5 Reps
65%
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
5
Overhead Press (Barbell)
1 Set
AMRAP
85%
6
Overhead Press (Barbell)
5 Sets
5 Reps
65%
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
2
Bench Press (Barbell)
1 Set
AMRAP
85%
3
Bench Press (Barbell)
5 Sets
5 Reps
65%
4
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
5
Squat (Barbell)
1 Set
AMRAP
85%
6
Squat (Barbell)
5 Sets
5 Reps
65%