5/3/1.xlsx

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	S	T	U	V	W	X	Y	Z	AA	AB	AC	AD	AE	AF	AG	AH	AI	AJ	AK	AL	AM	AN	AO	AP	AQ	AR	AS	AT	AU	AV	AW	AX	AY	AZ	BA	BB	BC	BD	BE	BF	BG	BH	BI	BK	BL	BM	BN	BO	BP	BQ	BR	BS	BT	BU	BV	BW	BX	BY	BZ	CA	CB	CC	CD
1			Squat	Bench	Deadlift	Press	TM	Round	BBB	Type	Cycles	*Increase TM after each cycle / after deload
2		1RM	293	192	341	140	85%	2.5	55%	Leader	2	*Optional Joker Sets (1-2 sets, 1-3 reps, 5-10%)
3		TM	249	163	290	119
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5		Week 1															Week 2															Week 3															Week 4															Deload
6		Monday					Wednesday					Friday					Monday					Wednesday					Friday					Monday					Wednesday					Friday					Monday					Wednesday					Friday					Tuesday										Thursday
7		%	Weight	Sets	Reps	Rest	%	Weight	Sets	Reps	Rest	%	Weight	Sets	Reps	Rest	%	Weight	Sets	Reps	Rest	%	Weight	Sets	Reps	Rest	%	Weight	Sets	Reps	Rest	%	Weight	Sets	Reps	Rest	%	Weight	Sets	Reps	Rest	%	Weight	Sets	Reps	Rest	%	Weight	Sets	Reps	Rest	%	Weight	Sets	Reps	Rest	%	Weight	Sets	Reps	Rest	%	Weight	Sets	Reps	Rest	%	Weight	Sets	Reps	Rest	%	Weight	Sets	Reps	Rest	%	Weight	Sets	Reps	Rest
8		Jumps / Throws					Jumps / Throws					Jumps / Throws					Jumps / Throws					Jumps / Throws					Jumps / Throws					Jumps / Throws					Jumps / Throws					Jumps / Throws					Jumps / Throws					Jumps / Throws					Jumps / Throws					Jumps / Throws										Jumps / Throws
9		Ball Throws	Red	2	5	0	Box Jumps	BW	2	5	0	Ball Throws	Red	2	5	0	Box Jumps	BW	2	5	0	Ball Throws	Red	2	5	0	Box Jumps	BW	2	5	0	Ball Throws	Red	2	5	0	Box Jumps	BW	2	5	0	Ball Throws	Red	2	5	0	Box Jumps	BW	2	5	0	Ball Throws	Red	2	5	0	Box Jumps	BW	2	5	0	Ball Throws		Red		2		5		0		Box Jumps		2		5		BW		0
10		Squat					Bench					Deadlift					Press					Squat					Bench					Deadlift					Press					Squat					Bench					Deadlift					Press					Squat (1)					Bench (2)					Deadlift (1)					Press (2)
11		65%	162.5	1	5	3 min	65%	107.5	1	5	3 min	65%	190	1	5	3 min	65%	77.5	1	5	3 min	70%	175	1	5	3 min	70%	115	1	5	3 min	70%	205	1	5	3 min	70%	85	1	5	3 min	75%	187.5	1	5	3 min	75%	122.5	1	5	3 min	75%	217.5	1	5	3 min	75%	90	1	5	3 min	70%	175	1	5	3 min	70%	115	1	5	3 min	70%	205	1	5	3 min	70%	85	1	5	3 min
12		75%	187.5	1	5	3 min	75%	122.5	1	5	3 min	75%	217.5	1	5	3 min	75%	90	1	5	3 min	80%	200	1	5	3 min	80%	132.5	1	5	3 min	80%	232.5	1	5	3 min	80%	97.5	1	5	3 min	85%	212.5	1	5	3 min	85%	140	1	5	3 min	85%	247.5	1	5	3 min	85%	102.5	1	5	3 min	80%	200	1	3	3 min	80%	132.5	1	3	3 min	80%	232.5	1	3	3 min	80%	97.5	1	3	3 min
13		85%	212.5	1	5	3 min	85%	140	1	5	3 min	85%	247.5	1	5	3 min	85%	102.5	1	5	3 min	90%	225	1	5	3 min	90%	147.5	1	5	3 min	90%	262.5	1	5	3 min	90%	107.5	1	5	3 min	95%	237.5	1	5	3 min	95%	157.5	1	5	3 min	95%	277.5	1	5	3 min	95%	115	1	5	3 min	90%	225	1	1	3 min	90%	147.5	1	1	3 min	90%	262.5	1	1	3 min	90%	107.5	1	1	3 min
14	BBB	55%	137.5	5	10	2 min (SS)	55%	90	5	10	2 min (SS)	55%	160	5	10	2 min (SS)	55%	67.5	5	10	2 min (SS)	55%	137.5	5	10	2 min (SS)	55%	90	5	10	2 min (SS)	55%	160	5	10	2 min (SS)	55%	67.5	5	10	2 min (SS)	55%	137.5	5	10	2 min (SS)	55%	90	5	10	2 min (SS)	55%	160	5	10	2 min (SS)	55%	67.5	5	10	2 min (SS)	100%	250	1	1	3 min	100%	165	1	1	3 min	100%	290	1	1	3 min	100%	120	1	1	3 min
15		Assistance					Assistance					Assistance					Assistance					Assistance					Assistance					Assistance					Assistance					Assistance					Assistance					Assistance					Assistance					Assistance										Assistance
16		Pull-ups	8	5	5	2 min (SS)	Rows	90	5	5	2 min (SS)	Chin-ups	8	5	5	2 min (SS)	Rows	90	5	5	2 min (SS)	Pull-ups	8	5	5	2 min (SS)	Rows	90	5	5	2 min (SS)	Chin-ups	8	5	5	2 min (SS)	Rows	90	5	5	2 min (SS)	Pull-ups	8	5	5	2 min (SS)	Rows	90	5	5	2 min (SS)	Chin-ups	8	5	5	2 min (SS)	Rows	90	5	5	2 min (SS)	Pull-ups		8		5		5		2 min (SS)		Rows		90		5		5		2 min (SS)
17		Dips	8	5	5	2 min (SS)	Push-ups	BW	5	5	2 min (SS)	Dips	8	5	5	2 min (SS)	Push-ups	BW	5	5	2 min (SS)	Dips	8	5	5	2 min (SS)	Push-ups	BW	5	5	2 min (SS)	Dips	8	5	5	2 min (SS)	Push-ups	BW	5	5	2 min (SS)	Dips	8	5	5	2 min (SS)	Push-ups	BW	5	5	2 min (SS)	Dips	8	5	5	2 min (SS)	Push-ups	BW	5	5	2 min (SS)	Dips		8		5		5		2 min (SS)		Push-ups		8		5		5		2 min (SS)
18		DB Curls	40	3	8	2 min (SS)	DB Curls	40	3	8	2 min (SS)	DB Curls	40	3	8	2 min (SS)	DB Curls	40	3	8	2 min (SS)	DB Curls	40	3	8	2 min (SS)	DB Curls	40	3	8	2 min (SS)	DB Curls	40	3	8	2 min (SS)	DB Curls	40	3	8	2 min (SS)	DB Curls	40	3	8	2 min (SS)	DB Curls	40	3	8	2 min (SS)	DB Curls	40	3	8	2 min (SS)	DB Curls	40	3	8	2 min (SS)	DB Curls		40		3		8		2 min (SS)		DB Curls		40		3		8		2 min (SS)
19		Tricep Push	70	3	8	2 min (SS)	Tricep Push	70	3	8	2 min (SS)	Tricep Push	70	3	8	2 min (SS)	Tricep Push	70	3	8	2 min (SS)	Tricep Push	70	3	8	2 min (SS)	Tricep Push	70	3	8	2 min (SS)	Tricep Push	70	3	8	2 min (SS)	Tricep Push	70	3	8	2 min (SS)	Tricep Push	70	3	8	2 min (SS)	Tricep Push	70	3	8	2 min (SS)	Tricep Push	70	3	8	2 min (SS)	Tricep Push	70	3	8	2 min (SS)	Tricep Push		70		3		8		2 min (SS)		Tricep Push		70		3		8		2 min (SS)
20		Ab Crunch	94	2	10	1 min (SS)	Sit-ups	20	2	10	1 min (SS)	Ab Crunch	94	2	10	1 min (SS)	Sit-ups	20	2	10	1 min (SS)	Ab Crunch	94	2	10	1 min (SS)	Sit-ups	20	2	10	1 min (SS)	Ab Crunch	94	2	10	1 min (SS)	Sit-ups	20	2	10	1 min (SS)	Ab Crunch	94	2	10	1 min (SS)	Sit-ups	20	2	10	1 min (SS)	Ab Crunch	94	2	10	1 min (SS)	Sit-ups	20	2	10	1 min (SS)	Ab Crunch		94		2		10		1 min (SS)		Ab Crunch		94		2		10		1 min (SS)
21		Leg Raise	12.5	2	10	1 min (SS)	Ab Wheel	BW	2	10	1 min (SS)	Leg Raise	12.5	2	10	1 min (SS)	Ab Wheel	BW	2	10	1 min (SS)	Leg Raise	12.5	2	10	1 min (SS)	Ab Wheel	BW	2	10	1 min (SS)	Leg Raise	12.5	2	10	1 min (SS)	Ab Wheel	BW	2	10	1 min (SS)	Leg Raise	12.5	2	10	1 min (SS)	Ab Wheel	BW	2	10	1 min (SS)	Leg Raise	12.5	2	10	1 min (SS)	Ab Wheel	BW	2	10	1 min (SS)	Leg Raise		12.5		2		10		1 min (SS)		Leg Raise		12.5		2		10		1 min (SS)
22		Calf Press	340	3	10	1 min (SS)	Calf Press	340	3	10	1 min (SS)	Calf Press	340	3	10	1 min (SS)	Calf Press	340	3	10	1 min (SS)	Calf Press	340	3	10	1 min (SS)	Calf Press	340	3	10	1 min (SS)	Calf Press	340	3	10	1 min (SS)	Calf Press	340	3	10	1 min (SS)	Calf Press	340	3	10	1 min (SS)	Calf Press	340	3	10	1 min (SS)	Calf Press	340	3	10	1 min (SS)	Calf Press	340	3	10	1 min (SS)	Calf Press		340		3		10		1 min (SS)		Calf Press		340		3		10		1 min (SS)
23							Notes:					Notes:					Notes:					Notes:					Notes:					Notes:					Notes:					Notes:					Notes:					Notes:					Notes:					Notes:										Notes:
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35		Accessories
36			Weight	Sets	Reps	Rest	Deload Weight	Deload Sets	Deload Reps
37		Calf Press	340	3	10	1 min (SS)	340	3	10
38		Sit-ups	20	2	10	1 min (SS)	20	2	10
39		Ab Wheel	BW	2	10	1 min (SS)	BW	2	10
40		Leg Raise	12.5	2	10	1 min (SS)	12.5	2	10
41		Ab Crunch	94	2	10	1 min (SS)	94	2	10
42		Rows	90	5	5	2 min (SS)	90	5	5
43		Push-ups	BW	5	5	2 min (SS)	BW	5	5
44		Pull/Chin-ups	8	5	5	2 min (SS)	8	5	5
45		Dips	8	5	5	2 min (SS)	8	5	5
46		DB Curls	40	3	8	2 min (SS)	40	3	8
47		Tricep Push	70	3	8	2 min (SS)	70	3	8
48		PUSH	49				49
49		PULL	49				49
50		SL/CORE	70				70
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52		Jumps / Throws
53			Weight	Sets	Reps	Rest
54		Ball Throws	Red	2	5	0
55		Box Jumps	BW	2	5	0
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