531 FOR BEGINNERS-1.xlsx

	A	B	C	D	E	F	G	H	I	J	L	M	N	O	Q	R	S	T	V	W	X	Y	AA	AB	AC	AD	AF	AG	AH	AI	AK	AL	AM	AN	AP	AQ	AR	AS
1	5-3-1 Beginner Protocol - Maximize Gains, Minimize Injury
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3			Squat	Bench	Deadlift	Press			Start by filling in your 1RM (1 Rep Max) in the yellow boxes
4		1RM	273	203	231	124	1RM		It will then calculate a Training Max to base your program off by taking 90% of your 1RM
5		TM	245	182.5	207.5	112.5	TM		After each cycle you add weight to the Training Max box. Usually 2.5-5kg
6			303.3333333
7		Week 1													Week 2												Week 3
8		Squat					Deadlift				Bench				Deadlift				Squat				Deadlift				Squat				Deadlift				Bench
9		%	Weight	Sets	Reps		%	Weight	Sets	Reps	%	Weight	Sets	Reps	%	Weight	Sets	Reps	%	Weight	Sets	Reps	%	Weight	Sets	Reps	%	Weight	Sets	Reps	%	Weight	Sets	Reps	%	Weight	Sets	Reps
10		40%	97.5	1	5		40%	82.5	1	5	40%	72.5	1	5	40%	82.5	1	5	40%	97.5	1	5	40%	82.5	1	5	40%	97.5	1	5	40%	82.5	1	5	40%	72.5	1	5
11		50%	122.5	1	5		50%	105	1	5	50%	92.5	1	5	50%	105	1	5	50%	122.5	1	5	50%	105	1	5	50%	122.5	1	5	50%	105	1	5	50%	92.5	1	5
12		60%	147.5	1	3		60%	125	1	3	60%	110	1	3	60%	125	1	3	60%	147.5	1	3	60%	125	1	3	60%	147.5	1	3	60%	125	1	5	60%	110	1	5
13		70%	172.5	1	5		70%	145	1	5	70%	127.5	1	5	65%	135	1	3	65%	65	1	3	65%	135	1	3	75%	185	1	5	75%	155	1	5	75%	137.5	1	5
14		80%	195	1	5		80%	165	1	5	80%	145	1	5	75%	155	1	3	75%	185	1	3	75%	155	1	3	85%	207.5	1	3	85%	177.5	1	3	85%	155	1	3
15		90%	220	1	5+		90%	187.5	1	5+	90%	165	1	5+	85%	177.5	1	3+	85%	207.5	1	3+	85%	177.5	1	3+	95%	232.5	1	1+	95%	197.5	1	1+	95%	172.5	1	1+
16		70%	172.5	5	5		70%	145	5	5	70%	127.5	5	5	65%	135	5	5	65%	160	5	5	65%	135	5	5	75%	185	5	5	75%	155	5	5	75%	137.5	5	5
17		Bench					Press				Squat				Press				Bench				Press				Bench				Press				Squat
18		40%	72.5	1	5		40%	45	1	5	40%	97.5	1	5	40%	45	1	5	40%	72.5	1	5	40%	45	1	5	40%	72.5	1	5	40%	45	1	5	40%	97.5	1	5
19		50%	92.5	1	5		50%	57.5	1	5	50%	122.5	1	5	50%	57.5	1	5	50%	92.5	1	5	50%	57.5	1	5	50%	92.5	1	5	50%	57.5	1	5	50%	122.5	1	5
20		60%	110	1	3		60%	67.5	1	3	60%	147.5	1	3	60%	67.5	1	3	60%	110	1	3	60%	67.5	1	3	60%	110	1	3	60%	67.5	1	3	60%	147.5	1	3
21		70%	127.5	1	5		70%	80	1	5	70%	172.5	1	5	65%	72.5	1	3	65%	117.5	1	3	65%	72.5	1	3	75%	137.5	1	5	75%	85	1	5	75%	185	1	5
22		80%	145	1	5		80%	90	1	5	80%	195	1	5	75%	85	1	3	75%	137.5	1	3	75%	85	1	3	85%	155	1	3	85%	95	1	3	85%	207.5	1	3
23		90%	165	1	5+		90%	102.5	1	5+	90%	220	1	5+	85%	95	1	3+	85%	155	1	3+	85%	95	1	3+	95%	172.5	1	1+	95%	107.5	1	1+	95%	232.5	1	1+
24		70%	127.5	5	5		70%	80	5	5	70%	172.5	5	5	65%	72.5	5	5	65%	117.5	5	5	65%	72.5	5	5	75%	137.5	5	5	75%	85	5	5	75%	185	5	5
25		Assistance					Assistance				Assistance				Assistance				Assistance				Assistance				Assistance				Assistance				Assistance
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28		Assistance work:																					Progression;
29		Each day, pick one/two exercises from each category and perform a total of 50-100 total reps																					After each Cycle add 2.5-5kg to squat and deadlift
30		Do whatever set/rep scheme you want. example for 'push' could be 4x10 of dips and 4x10 of tricep extensions for 80 total reps																					After each cycle add 1.25-2.5kg to bench and Press
31		PUSH:																					Every second cycle you can do a deload if you feel like it;
32		dips, push-ups, DB bench/incline/press, triceps extensions/pushdowns
33		PULL:																					Log your rep PRs in the PR sheet
34		chin-ups/pull-ups, inverted rows, rows (DB/machine/BB), face pulls, band pull-aparts, lat pulldown, curls
35		Single Leg/Core:
36		any abdominal work, back raises, reverse hyperextensions, lunges, step-ups, Bulgarian one-leg squats, KB snatches, swings
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