5/3/1 2ed
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

 
$
%
123
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
|
 
Still loading...
ABCDEFGHIJKLMNOPQRST
1
2
3
Workout AWorkout BWeek 1Week 1
4
555+101010
5
PressDeadliftPress110125140Close-Grip Bench100120140
6
Close-Grip BenchFront SquatDeadlift225260295Front Squat140170200
7
Pull-upsHanging Leg RaiseBench155180205Incline Press100120140
8
Any (Optional)Any (Optional)Squat215245280Good Morning100120140
9
10
Workout CWorkout DWeek 2Week 2
11
333+886
12
BenchPower CleanPress115135150Close-Grip Bench120140160
13
Incline PressSquatDeadlift245275310Front Squat170200225
14
RowsGood MorningBench165190215Incline Press120140160
15
Any (Optional)Any (Optional)Squat230265295Good Morning120140160
16
17
Week 3Week 3
18
1RMs531+555
19
100%90%Press125140160Close-Grip Bench130150170
20
Press185167Deadlift260295330Front Squat185215240
21
Deadlift385347Bench180205225Incline Press130150170
22
Bench265239Squat245280310Good Morning130150170
23
Squat365329
24
Deload WeekDeload Week
25
Assistance 1RMs555555
26
100%90%Press6585100Close-Grip Bench80100120
27
Close-Grip Bench220198Deadlift140175210Front Squat115140170
28
Front Squat315284Bench95120145Incline Press80100120
29
Incline Press220198Squat130165195Good Morning80100120
30
Good Morning225203
31
32
33
CycleDeadlift Asst.Squat Asst.Press/Bench Asst.1RM Calculator
34
35
1Good MorningBox SquatLog PressWeightReps1RM
36
SLDLFront SquatLog Bench Press1309167
37
Trap Bar DLSSB SquatCG Bench Press169
38
Rack PullSwiss Bar Bench
39
DL off BlocksSwiss Bar Press
40
Incline Press
41
2-Board Press
42
Floor Press
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...
 
 
 
5/3/1 2ed
Texas Method