5/3/1 Program Plus Extra Accessories.

Please Note the notes added through the program they help dictate weight and goals for each exercise. 

Every 4-week block add weight to the main movement (on top of the given %). (5lb for upper body, 10 for lower body.) So for week 9, you will be adding 20 total lbs to the lower body main movement.

The percentage maxes are based on a training max, not a true max this should be about 90% of your true max for intermediate lifters. For novices/beginners, this doesn't really matter IMO.

The first 2 exercises of each day are by far the most important this could be considered the minimum dose of training if you don't have enough time for a full session. 

You NEED to go hard on the big compound for this to be effective. your amraps need to be difficult. push yourself.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

French Press

Bicep Curl (Dumbbell)

Cardio

Deadlift (Barbell)

Safety Bar Squat

Kroc Row

Hamstring Curl

Deadlift

Bench Press (Barbell)

Seated Overhead Press (Dumbbell)

Bench

Squat (Barbell)

Romanian Deadlift (Barbell)

Lat Pulldown

Leg Extension

Squat

Chill Week

Adding Weight

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