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T2C 5/3/1 SST v2 (WIP)
by Tom H.
1 athletes joined
Program Description
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. V2 changes - Moved Bicep/Tricep work into Squat and Deadlift days. Added isolation shoulder accessories into Bench and Overhead Press days.
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jun 06, 2024 03:19
Last Edited
Jun 11, 2024 02:35
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Week 1
1 / 4 Weeks
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
4
Hammer Curl
3 Sets
8-12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
8-12 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
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
Face Pull
3 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
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
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 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
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@7
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
4
Hammer Curl
3 Sets
8-12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
8-12 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
Face Pull
3 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
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
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
@7
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 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 (Close Grip)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@7
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
4
Hammer Curl
3 Sets
8-12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
8-12 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%
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
Face Pull
3 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
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
@7
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 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%
75%
85%
95%
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 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
4
Hammer Curl
3 Sets
8-12 Reps
@7
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 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
Face Pull
3 Sets
8-12 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 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
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@7
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@7
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
40%
50%
60%
70%
2
Bench Press (Close Grip)
3 Sets
8-12 Reps
@7
3
Lat Pulldown
3 Sets
8-12 Reps
@7
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@7
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@7