Teoman’s 5/3/1 (3 Days)
by Teoman Bedel
15 athletes joined
Program Description
This powerbuilding program consists of 4-week cycles. Third week of every cycle is a maximum effort week, being followed by a deload week. You will attempt heavy sets of 1+ reps on each main lift on the third week. Your results on these sets will readjust your 1RM for next cycles.
1 rep on the 1+ set means you’re not changing your 1RM on the lift.
2 to 4 reps mean you’re adding 2.5kgs to your 1RM on the lift.
5 or more reps mean you’re adding 5kgs to your 1RM on the lift. However, more than 5 reps is not advised.
You also should include pre-workout dynamic warm ups and post-workout static stretches to your program for better results.
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Mar 11, 2024 03:03
Last Edited
Jul 09, 2024 02:03
Week 1
1 / 4 Weeks