Program Description
Because this is a three day / week template and the volume is not as high as BBB, you can push the conditioning during this phase. There is a lot of supplemental work in Full Body 1000% awesome so this is ideal for those that can handle a lot of sub-maximal volume but don't have time to lift four days / week. Depending on how you feel you can increase the total number of 85% supplemental sets from 5 to 7 or 8, as long as bar speed does not suffer Note: you can switch the press and bench press on this template. You can use 5/3/1 or 3/5/1 (here its 3/5/1) 3 days of hard conditioning (optional) 3 days of easy conditioning For a complete mesocycle: Weeks 1-3 Leader cycle 1 - This template Increase TMs +5lbs upper body / +10lbs lower body Weeks 4-6 Leader cycle 2 - This template 7th Week deload Increase TMs +5lbs upper body / +10lbs lower body Anchor cycle of your choice
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting, Powerlifting
- EquipmentGarage Gym
- Program Length3 weeks
- Time Per Workout60 minutes
- CreatedJul 25, 2025 05:20
- Last EditedAug 29, 2025 02:19
Summary
Unlock your strength with the **5/3/1 Full Body 1000% Awesome** program! Over the course of three weeks, you’ll train three times a week, focusing on foundational lifts like squats, deadlifts, and bench presses, all while progressively increasing intensity. This program is designed for those ready to push their limits and build a solid, muscular physique. With a mix of accessory work targeting push, pull, and core, you’ll develop balanced strength and stability. Get ready to elevate your training and see real results!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.3%
Glutes
13.6%
Chest
13.3%
Triceps
13%
Front Delts
12%
Hamstrings
10%
Middle Delts
8.3%
Adductors
5.3%
Abs
5.3%
Lower Back
2%
