5/3/1 | Joker Set | Upper Lower 6X

Unleash your strength with the 5/3/1 | Joker Set | Upper Lower 6X program, designed for dedicated lifters ready to elevate their performance over four intense weeks. This six-day-a-week regimen focuses on compound lifts like the Sumo Deadlift and Squat, complemented by targeted accessory work to build muscle and power. Each session is structured to maximize gains through progressive overload, ensuring you push your limits while maintaining form. Get ready to transform your upper and lower body strength and achieve new personal records!

To fuse raw strength and muscle-building volume into one cohesive plan — leveraging Jim Wendler’s 5/3/1 cycles for progressive overload, +1 Joker Set* for Power-building.

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Week 1

Week 2

Week 3

Week 4

Sumo Deadlift (Barbell)

Squat (Barbell)

Hip Thrust (Machine)

Lying Leg Curl

Leg Extension

Hip Abductor (Machine)

Lower A

Bench Press (Barbell)

Lat Pulldown

Incline Bench Press (Dumbbell)

Shoulder Press (Machine)

Lateral Raise (Machine)

Face Pull

Upper A

Stiff Leg Deadlift

Leg Press (45 Degrees)

Romanian Deadlift (Dumbbell)

Calf Raise (Leg Press)

Cable Crunch

Lower B

Overhead Press (Barbell)

Pull-Up (Assisted)

Bench Press (Close Grip)

Seated Row (Cable)

Chest Fly (Cable)

Chest Supported Row (Dumbbell)

Bicep Curl (Dumbbell)

Rear Delt Fly (Machine)

Upper B

Deadlift (Barbell)

Reverse Lunge (Dumbbell)

Abs Crunch (Weighted)

Lower C

Dip (Weighted)

T-Bar Row

Skull Crusher (Barbell)

Tricep Extension (Cable)

Upper C

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