Unlock your strength potential with the 5/3/1 BtM - Custom program, a tailored 7-week journey designed for serious lifters. This 4-day-a-week regimen focuses on foundational lifts like squats, deadlifts, and overhead presses, complemented by targeted accessory work to enhance muscle growth and endurance. Each session is meticulously crafted to progressively challenge your limits, ensuring consistent gains in strength and performance. Get ready to elevate your training and achieve your personal best!

Custom 5/3/1 Building the Monolith

Percentages are designed to go off of your actual 1RM, not a training max like the regular 5/3/1 programs. Accessories are lower in volume and adjusted to meet my own likes/needs.

5/3/1 BtM - Custom

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Squat (Barbell)

Overhead Press (Barbell)

Deadlift (Barbell)

Bench Press (Barbell)

Just pick stuff to do to keep moving. Nothing heavy or difficult.

Depth Box Jump

Endurance Day

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