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  • Generated: 2019-07-26 Exercise Real 1RM Training Max Deadlift 40 36 Squat 20 18 Bench Press 40 36 Overhead Press 20 18

    Uploaded by

    haymanezzeldin
    22 views5 pages
    The document outlines a 4-week 5/3/1 strength training program. It lists the main lifts (deadlift, squat, bench press, overhead press) and accessories for each week. Week 1 involves 5 sets of the main lifts with increasing weight. Week 2 reduces the sets and increases the weight slightly. Week 3 further reduces sets and increases weight with a final heavy single. Week 4 is a deload week with only 3 sets of the main lifts. Accessory exercises include hanging leg raises, leg curls, Kroc rows, and chinups.

    Original Description:

    5/3/1 sample

    Original Title

    531

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    The document outlines a 4-week 5/3/1 strength training program. It lists the main lifts (deadlift, squat, bench press, overhead press) and accessories for each week. Week 1 involves 5 sets of the main lifts with increasing weight. Week 2 reduces the sets and increases the weight slightly. Week 3 further reduces sets and increases weight with a final heavy single. Week 4 is a deload week with only 3 sets of the main lifts. Accessory exercises include hanging leg raises, leg curls, Kroc rows, and chinups.

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    © All Rights Reserved
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    22 views5 pages

    Generated: 2019-07-26 Exercise Real 1RM Training Max Deadlift 40 36 Squat 20 18 Bench Press 40 36 Overhead Press 20 18

    Uploaded by

    haymanezzeldin
    The document outlines a 4-week 5/3/1 strength training program. It lists the main lifts (deadlift, squat, bench press, overhead press) and accessories for each week. Week 1 involves 5 sets of the main lifts with increasing weight. Week 2 reduces the sets and increases the weight slightly. Week 3 further reduces sets and increases weight with a final heavy single. Week 4 is a deload week with only 3 sets of the main lifts. Accessory exercises include hanging leg raises, leg curls, Kroc rows, and chinups.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 5

    http://www.531calc.

    com/#/workout

    Summary
    Generated: 2019-07-26

    Exercise Real 1RM Training Max


    Deadlift 40 36
    Squat 20 18
    Bench Press 40 36
    Overhead Press 20 18

    1 of 5 26/07/2019, 18:19
    http://www.531calc.com/#/workout

    Week 1
    Deadlift Squat Bench Press Overhead Press
    5×14 [] 5×7 [] 5×14 [] 5×7 []
    5×18 [] 5×9 [] 5×18 [] 5×9 []
    3×21 [0.5] 3×10 [] 3×21 [0.5] 3×10 []
    5×23 [0.5 0.5 0.5] 5×11 [] 5×23 [0.5 0.5 0.5] 5×11 []
    5×27 [2.5 0.5 0.5] 5×13 [] 5×27 [2.5 0.5 0.5] 5×13 []
    5×30 [5] 5×15 [] 5×30 [5] 5×15 []
    Squat Deadlift Overhead Press Bench Press
    10×9 [] 10×18 [] 10×9 [] 10×18 []
    10×9 [] 10×18 [] 10×9 [] 10×18 []
    10×9 [] 10×18 [] 10×9 [] 10×18 []
    10×9 [] 10×18 [] 10×9 [] 10×18 []
    10×9 [] 10×18 [] 10×9 [] 10×18 []
    Hanging Leg Raise Leg Curl Kroc Row Chinups
    15 10 10 10
    15 10 10 10
    15 10 10 10
    15 10 10 10
    15 10 10 10

    2 of 5 26/07/2019, 18:19
    http://www.531calc.com/#/workout

    Week 2
    Deadlift Squat Bench Press Overhead Press
    5×14 [] 5×7 [] 5×14 [] 5×7 []
    5×18 [] 5×9 [] 5×18 [] 5×9 []
    3×21 [0.5] 3×10 [] 3×21 [0.5] 3×10 []
    3×25 [2.5] 3×12 [] 3×25 [2.5] 3×12 []
    3×28 [2.5 0.5 0.5 0.5] 3×14 [] 3×28 [2.5 0.5 0.5 0.5] 3×14 []
    3×32 [5 0.5 0.5] 3×16 [] 3×32 [5 0.5 0.5] 3×16 []
    Squat Deadlift Overhead Press Bench Press
    10×9 [] 10×18 [] 10×9 [] 10×18 []
    10×9 [] 10×18 [] 10×9 [] 10×18 []
    10×9 [] 10×18 [] 10×9 [] 10×18 []
    10×9 [] 10×18 [] 10×9 [] 10×18 []
    10×9 [] 10×18 [] 10×9 [] 10×18 []
    Hanging Leg Raise Leg Curl Kroc Row Chinups
    15 10 10 10
    15 10 10 10
    15 10 10 10
    15 10 10 10
    15 10 10 10

    3 of 5 26/07/2019, 18:19
    http://www.531calc.com/#/workout

    Week 3
    Deadlift Squat Bench Press Overhead Press
    5×14 [] 5×7 [] 5×14 [] 5×7 []
    5×18 [] 5×9 [] 5×18 [] 5×9 []
    3×21 [0.5] 3×10 [] 3×21 [0.5] 3×10 []
    5×27 [2.5 0.5 0.5] 5×13 [] 5×27 [2.5 0.5 0.5] 5×13 []
    3×30 [5] 3×15 [] 3×30 [5] 3×15 []
    1×34 [5 0.5 0.5 0.5 0.5] 1×17 [] 1×34 [5 0.5 0.5 0.5 0.5] 1×17 []
    Squat Deadlift Overhead Press Bench Press
    10×9 [] 10×18 [] 10×9 [] 10×18 []
    10×9 [] 10×18 [] 10×9 [] 10×18 []
    10×9 [] 10×18 [] 10×9 [] 10×18 []
    10×9 [] 10×18 [] 10×9 [] 10×18 []
    10×9 [] 10×18 [] 10×9 [] 10×18 []
    Hanging Leg Raise Leg Curl Kroc Row Chinups
    15 10 10 10
    15 10 10 10
    15 10 10 10
    15 10 10 10
    15 10 10 10

    4 of 5 26/07/2019, 18:19
    http://www.531calc.com/#/workout

    Week 4
    Deadlift Squat Bench Press Overhead Press
    5×14 [] 5×7 [] 5×14 [] 5×7 []
    5×18 [] 5×9 [] 5×18 [] 5×9 []
    3×21 [0.5] 3×10 [] 3×21 [0.5] 3×10 []
    Hanging Leg Raise Leg Curl Kroc Row Chinups
    15 10 10 10
    15 10 10 10
    15 10 10 10
    15 10 10 10
    15 10 10 10

    5 of 5 26/07/2019, 18:19

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