5/3/1 extended
by Matteo Z.
2 athletes joined
Program Description
⚠️ WARNING⚠️
1RM=90% of your real RM, keep in mind.
Base RPE only for the first set and then keep the weight on, you will not close all the sets the first week, the progression stands on closing them on the third.
From the fourth to sixth week the RPE on volume lifts is considered to match ~80% of the real 1RM.
Respect the RPE from week seven end eight, you will need them as deload fases before attempting 1RM on week 9, if you feel not rested at week eight lower the RPE on each serie.
For every week you can add one or two isolation exercises.
Edit: when you read deadlift or sumo deadlift chose the one you wanna train regardless of what is written
Have fun.
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Powerlifting
Equipment
Full Gym
Program Length
9 weeks
Time Per Workout
90 minutes
Created
May 21, 2024 08:56
Last Edited
Jul 14, 2024 08:06
Week 1
1 / 9 Weeks