Pitbull 5/3/1

Instructions. 

1. Fill your 1 RM maxes with 90% of your 1RM. This number will move basically independently from your 1RM. It’s just a number.  

* acessories does not matter. Don’t change the main lifts - OHP/Deadlift/Bench press/Squat. Other exercises feel free to change accordingly to your preferences and available equipment.

2. Every 3 weeks, add weight to all lifts you made more than the minimum in the AMRAPS. Usually you want X for bench and ohp, and 2X for deadlift and squat, but it is not a rule. You can add 0,5 kg to bench and 1kg to deadlift and squats, and also   2,5kg to bench and 5kg to bench and squats. 
It’s better to be conservative, to avoid hitting a brick wall.

3. You can deload every 4th week or just keep going and deload when you feel like it. My suggestion is every 2 cycles. Search for pitbull deload for the deload week.

4. Don’t actually do “AMRAPS”. Leave one or two reps in the tank.

5. If you are on a good day, add joker sets, which is singles with 10% more weight than AMRAPS

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Week 1

Week 2

Week 3

Overhead Press (Barbell)

Bench Press (Barbell)

Spoto Press

Lat Pulldown

Tricep Extension (Cable)

Bicep Curl (Barbell)

Incline Bench Press (Barbell)

Seated Row (Cable)

Incline Bench Press (Smith Machine)

Deadlift (Barbell)

Squat (Barbell)

Lying Leg Curl

Lateral Raise (Dumbbell)

Face Pull

Cable Crunch

Leg Extension

Rear Delt Fly (Machine)

Hanging Leg Raise

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