TH Upper/Lower 5/3/1 (WIP) SST

Transform your strength training with the TH Upper/Lower 5/3/1 (WIP) SST program, designed for those ready to take their lifting to the next level. Over the course of 4 weeks, you'll engage in a balanced routine that targets all major muscle groups, utilizing a mix of compound lifts and accessory work. With 4 training days each week, you’ll build power and endurance while refining your technique. This program is perfect for intermediate lifters looking to enhance their performance and achieve their fitness goals. Get ready to push your limits and see real results!

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.

default

Week 1

Week 2

Week 3

Week 4

Deadlift (Barbell)

Leg Press (45 Degrees)

Seated Hamstring Curl

Military Press (Barbell)

Bench Press (Barbell)

Lat Pulldown

Hammer Curl

Overhead Tricep Extension (Cable)

Incline Bench Press (Barbell)

Single Arm Iso Row

Bicep Curl (EZ Bar)

Tricep Pushdown (Cable)

Squat (Barbell)

Romanian Deadlift (Barbell)

Hyperextension

1 reviews for TH Upper/Lower 5/3/1 (WIP) SST