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5/3/1 with Joker Sets and First Set Last: Multiple Sets
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Program Calendar for a 7 week cycle (actually composed of two cycles). Week 4 can be used to deload if needed
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Day 1Day 2Day 3Day 4
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WeekPressDeadliftBenchSquat
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13x5
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23x3
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35/3/1
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(Increase TM) 43x5
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53x3
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65/3/1
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7Deload
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Program Layout: 4 days per week consisting of a main lift and accessory work
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MondayTuesdayThursdayFriday
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OH PressDeadliftBench PressSquat
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Lat WorkAbsLat WorkAbs
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Program Percentages of your Training Max - which is 90% of your 1RM
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Week OneWeek TwoWeek Three
Week Four (deload)
Note: I've changed %s as some of them seem unrealistic. For example, performing 2 reps at 110% of your training max means performing 2 reps of your 1RM in the first week of the cycle.
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Working5 x 65%3 x 70%5 x 75%40
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5 x 75%3 x 80%3 x 85%50
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5+ x 85%3+ x 90%1+ x 95%60
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Joker5 x 95%3 x 100%1 x 105%90100105
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5 x 105%3 x 105%1 x 115%95105115
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2 x 110%1 x 115%1 x 120%100115120
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FSL3-5 x 5-8 65%3-5 x 5-8 70%3-5 x 5-8 75%
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1RM = (Weight x Reps x .0333) + Weight
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Guidance on Accessory Work and Warmup Sets
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Superset Exercises
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WarmupWorkingJokerFSL
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Lat Work20 Face Pulls10-20 Dumbbell Row10 Chin-ups10 Dumbbell Curl
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AbsPlank10-20 Knee Raise10 Roll-out
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Warmup
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Take a base weight. Work backwards from first work set in 10% increments.
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I personally like to do around 5 warmup sets with the reps 5, 5, 5, 3, 2.
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