5/3/1 All Around v2

Unleash your strength with the 5/3/1 All Around program, designed for those ready to elevate their lifting game over four intense weeks. Committing to four days a week, you’ll engage in a balanced mix of compound lifts and accessory work, focusing on key movements like squats, deadlifts, and bench presses. Each session incorporates AMRAP sets to push your limits and maximize gains. Perfect for lifters looking to build muscle and improve overall performance, this program is your path to becoming a more powerful version of yourself.

Incline Angle, Load Multiplier, Load (Based on 150 BW)
Nordic Curl
45deg, .7, 105lbs
30deg, .85, 128lbs
15deg, .95, 143lbs
0deg 1.0, 150lbs

Back Extensions
0deg Flat, 1.0, 100 lbs
15deg, 1.15, 115 lbs
30deg, 1.3, 130lbs

Decline Sit Ups
0deg Flat, 1.0, 100lbs
15deg, 1.2, 120lbs
25deg, 1.3, 130lbs
30deg, 1.4, 140lbs
45 deg, 1.6, 160lbs


**t1 workouts are the 1st exercise daily**
**t2 workouts are 2nd exercise daily**
**t3 workouts are #3-8 exercises daily**

Progressions
***Increase T1 1rm weekly based on last AMRAP
***Increase T3 workouts weekly by lowest increment possible when last AMRAP is over 20 reps

default

Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Bench Press (Barbell)

Incline Bench Press (Barbell)

Bicep Curl (Dumbbell)

Shrug (Dumbbell)

Glute Kickback

Decline Sit Up (Weighted)

Dip (Weighted)

F- Squat T1

Deadlift (Barbell)

Lat Pulldown

Nordic Curl

Calf Raise (Machine)

Rear Delt Fly (Dumbbell)

Back Extension (Weighted)

Tricep Pushdown (Cable)

B- Deadlift T1

F- Bench T1

Pull-Up (Weighted)

B- Pull Up T1

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