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TH Upper/Lower 5/3/1 (WIP) SST
by Tom H.
4 athletes joined
5.0
(1 rating)
Program Description
Upper / Lower 4 days a week with 5/3/1 Main Lift Programming (Bench, Squat, OH Press, Deadlift) assistance work based on Jim Wendler’s Simplest Strength Template. Currently a work in progress. When you enter your 1 Rep Max for your Squat, Bench, Deadlift and Military Press should be 90% of your actual 1 Rep Max. At the end of your cycle add 2.5kg to your last cycle Bench and Press Max and 5kg to your Squat and Deadlift. Repeat. Once you fail a main lift retest actual 1 rep max, take 90% and start again. Accessories build up slowly. Start conservative. If you can do the full reps then add the minimum possible weight and build up through the rep range again over a few weeks. If it feels mega easy and you are getting full reps with a lot in reserve then you can maybe progress faster initially.
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Apr 09, 2024 04:07
Last Edited
May 24, 2024 08:33
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Week 1
1 / 4 Weeks
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Hammer Curl
3 Sets
8-12 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
3
Seated Hamstring Curl
3 Sets
10-15 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
3
Single Arm Iso Row
3 Sets
8-12 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Hyperextension
3 Sets
10-15 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
90%
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
3
Seated Hamstring Curl
3 Sets
10-15 Reps
@8
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Hammer Curl
3 Sets
8-12 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
90%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Hyperextension
3 Sets
10-15 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
3 Reps
3 Reps
40%
50%
60%
70%
80%
90%
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
3
Single Arm Iso Row
3 Sets
8-12 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
3 Reps
1 Reps
40%
50%
60%
75%
85%
95%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Hyperextension
3 Sets
10-15 Reps
@8
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
3 Reps
1 Reps
40%
50%
60%
75%
85%
95%
2
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Hammer Curl
3 Sets
8-12 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
3 Reps
1 Reps
40%
50%
60%
75%
85%
95%
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
3
Seated Hamstring Curl
3 Sets
10-15 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
3 Reps
1 Reps
40%
50%
60%
75%
85%
95%
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
3
Single Arm Iso Row
3 Sets
8-12 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
70%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Hyperextension
3 Sets
10-15 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
70%
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@7
3
Single Arm Iso Row
3 Sets
8-12 Reps
@7
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
70%
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@7
3
Seated Hamstring Curl
3 Sets
10-15 Reps
@7
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
70%
2
Bench Press (Barbell)
3 Sets
8-12 Reps
@7
3
Lat Pulldown
3 Sets
8-12 Reps
@7
4
Hammer Curl
3 Sets
8-12 Reps
@7
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@7