Power Hypertrophy 5/3/1 | FitFrek.com

	B	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	S	T
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2	Begin each workout with 10-15 miniutes of warm-up cardio, follow each workout with the same. Deload after week 3.
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5														Week:	1
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8	5/3/1	1RM's:		Squat:		405		Bench		300		Deadlift		525		Press		185
9	5/3/1	TM's		Squat:		425		Bench		310		Deadlift		555		Press		205
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12	Day 1: Chest and Legs ME
13	Flat Bench	200	X5	235	X5	265	X5+					250	X5	235	X5
14	Squat	275	X5	320	X5	360	X5+					340	X5	320	X5
15	Incline Bench	185	X5	215	X3	235	X5	225	X3	215	X5
16	Leg Press or Leg Curl	450	X8	450	X8	450	X8	450	X8
17	Weighted Dips	45	x15	60	X8	80	X5
18	Accesssories:	Chest, Legs, Triceps, Abs X 1
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20	Day 2: Back and Shoulders ME
21	Deadlift	360	X5	415	X5	470	X5+					445	X5	415	X5
22	Military Press	145	X5	165	X5	185	X1+	175	X3	165	X3	155	X3	145	X5	135	X5
23	Landmines		X5-8		X5-8		X5-8		X5-8
24	Pull Ups		X8		X8		X8		X8
25	Accessories:	DB Row, Lateral Raise, Abs
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27	Day 3:ARM DAYYY and abs
28	Accessories:	Arms and Traps
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30	Day 4: Chest and Legs Hypertrophy
31	DB Bench	35	X10	50	X10	60	X10	75	X10	85	X10
32	Box Squat	130	X10	170	X10	215	X10	255	X10	300	X10
33	Low Cable Cross
34	Leg Extension
35	Accessories:	Leg Extension, Hammy/Glute, Chest, Tricep, Abs
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37	Day 5: Back and Shoulders Hypertrophy
38	Sumo DL	165	X10	220	X10	280	X10	335	X10	390	X10
39	Seated DB Press	30	X10	40	X10	50	X10	60	X10	70	X10
40	Lat Pull		XF		XF		XF		XF
41	Accessories:	Lat Raise Warm Up, Rear Delt, Row, Shrug
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43	Week 3 Results:	Bench:	285X4	Squat:	395X3	OHP:	160X6	Deadlift:	No ducking chalk
44		Incline Bench:	225X6	Leg press:
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51	Start incorporating drop sets, rest pause, etc.
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