*Each week you cycle the maximum load you are attempting (hence the name 5/3/1).
*1st week test your Squat 1RM, Bench 3RM, Deadlift 5RM.
*2nd week test your Squat 5 RM, Bench 1RM, Deadlift 3RM.
*3rd week test your Squat 3RM, Bench 5RM, Deadlift 1RM.
**Repeat the cycle after you have completed the three weeks / have tested all of your 1RM.
**After two rounds of 5/3/1, six weeks total, take one week and do light work with a higher rep range and make sure you are getting a good contract at the top portion of the lift and a good stretch at the bottom.
-I would recommend following the order of the program starting with squat day. After squat day, move to bench. Take a day off after your bench day and do deadlift the following day.
-So you are following an “On/On/Off/On” schedule (3x a week for strength training with an off day in the middle). On the other three days, you can do light cardio (15-20 minutes max) or also perform resistance training and you can focus on weak points.
Squat Day
Squats: Warm-up 2 sets of 8, 1 set of 5, 1 set of 3, 1 set of 1, then attempt 1RM
*For 3RM, warm-up with 2 sets of 8, 2 sets of 5, 1 set of 3, then attempt 3RM
*For 5RM, warm-up with 2 sets of 10, 1 set of 8, 1 set of 5, attempt 5RM
Hamstring Curls (lying, standing, or seated): 3 sets of 12
Leg Extensions: 3 sets of 15
Rear Delt Flyes superset with Shrugs: 3 sets of 12
1 Core / Ab Exercise of Choice: 3-4 sets of 12-15
Hyperextensions or Glute-Ham Raise: 3 sets of 10-15
Bench Day
Bench Press: Warm-up 2 sets of 10, 1 set of 7, 1 set of 5, 1 set of 3, 1 set of 1, attempt 1RM
*For 3RM, warm-up with 2 sets of 8, 2 sets of 5, 1 set of 3, then attempt 3RM
*For 5RM, warm-up with 2 sets of 10, 1 set of 8, 1 set of 5, attempt 5RM
T-Bar Row / Bent Over Barbell Row: 3 sets of 10
Dumbbell Side Laterals: 3 sets of 12
Dumbbell Chest Flyes or Pec Deck: 3 sets of 15
Standing Calf Raises: 3 sets of 25 reps
Calf Press: 3 sets of heavy 10
Deadlift Day
Warm-up with 2 sets of pull-ups about two-three reps short of failure and hang / flare your lats for 5 seconds at bottom
Deadlift: Warm-up with 2 sets of 10, 1 set of 7, 1 set of 4, 1 set of 2, 1 set of 1, attempt 1RM
*For 3RM, warm-up with 2 sets of 8, 2 sets of 5, 1 set of 3, then attempt 3RM
*For 5RM, warm-up with 2 sets of 10, 1 set of 8, 1 set of 5, attempt 5RM
Rear Delt Flyes: 3 sets of 10
Dumbbell Bicep Curl superset with Dumbbell Tricep Kickbacks: 3 sets of 12
Dumbbell Row: 3 sets of 12
Rope Crunches: 3 sets of 15
