Program Description
Because this is a three day / week template and the volume is not as high as BBB, you can push the conditioning during this phase. There is a lot of supplemental work in Full Body 1000% awesome so this is ideal for those that can handle a lot of sub-maximal volume but don't have time to lift four days / week. Depending on how you feel you can increase the total number of 85% supplemental sets from 5 to 7 or 8, as long as bar speed does not suffer Note: you can switch the press and bench press on this template. You can use 5/3/1 or 3/5/1 (here its 3/5/1) 3 days of hard conditioning (optional) 3 days of easy conditioning For a complete mesocycle: Weeks 1-3 Leader cycle 1 - This template Increase TMs +5lbs upper body / +10lbs lower body Weeks 4-6 Leader cycle 2 - This template 7th Week deload Increase TMs +5lbs upper body / +10lbs lower body Anchor cycle of your choice
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting, Powerlifting
- EquipmentGarage Gym
- Program Length3 weeks
- Time Per Workout60 minutes
- CreatedSep 25, 2024 08:32
- Last EditedJul 14, 2025 01:00
Summary
Unleash your strength with the 5/3/1 Full Body 1000% Awesome program! Over the course of three weeks, you'll engage in three intense workouts each week, focusing on foundational lifts like squats, deadlifts, bench presses, and overhead presses. This program combines heavy lifting with accessory work to enhance your overall power and muscle balance, ensuring you build strength efficiently. Perfect for those with a garage gym setup, this plan is designed to challenge you while fitting seamlessly into your training routine. Get ready to elevate your performance and achieve your fitness goals!
