5/3/1 Prep and Fat Loss

**5/3/1 Prep and Fat Loss** is an advanced 6-week program designed to increase overall preparedness and promote fat loss without losing strength from Jim Wendler’s 5/3/1 Forever. Cycle through one set from the assistance exercises between each set of the main lift including warm up sets. To be done with a training max of 85% of your 1rm for the main lifts. Feel free to swap the accessories as you see fit. Can increase training max on 4. Target completing each day in 45 minutes.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Ab Wheel

Dip (Bodyweight)

Chin-Up (Bodyweight)

Push Up

Bench Press (Barbell)

TRX Reverse fly

Seated Calf Raise

Kettlebell Gorilla Row

Snatch (Kettlebell)

Deadlift (Barbell)

Overhead Press (Barbell)

Kettlebell Swing

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