Anime Training Type Shit 5/3/1 UP/L/A

Unleash your inner hero with the Anime Training Type Shit 5/3/1 UP/L/A program! Over the course of 4 weeks, you’ll hit the gym 5 days a week, focusing on upper and lower body strength through a mix of compound lifts and accessory work. This program features a blend of barbell and dumbbell exercises, including the Larsen Press, Squats, and Weighted Pull-Ups, designed to build muscle and enhance your overall performance. Get ready to push your limits and transform your physique with this structured and dynamic training plan!

Powerlifting focus utilising an edited 5/3/1 progression scheme with bodybuilding accesories to focus on building a solid foundation of hypertrophy

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Week 1

Week 2

Week 3

Week 4

Larsen Press (Barbell)

Pull-Up (Weighted)

Accesory - Upper

Squat (Barbell)

High Bar Squat (Barbell)

Leg Press

Squat - Lower

Bench Press (Paused)

Bench Press (Close Grip)

Seated Row (Machine)

Bench - Upper

Deadlift (Barbell)

Deadlift (Paused)

Romanian Deadlift (Barbell)

Back Extension (Weighted)

Deadlift - Lower

Dip (Weighted)

Chin-Up (Weighted)

Arms

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