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    5 - 3 - 1 Full Body Full Boring

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    Joaquin Rivero
    The document outlines a 531 training program with the following key details: 1) It is a full body program that trains the main lifts (squat, bench, deadlift) once per week over 3 days with accessories after each main lift. 2) Training maxes for the main lifts start at 90% of actual 1RM and are increased every 2 cycles. 3) Each week increases the weight and decreases sets and reps for the main lifts according to a percentage-based progression scheme. 4) Accessory exercises targeting other muscles groups are prescribed for 3-5 sets of 10-15 reps after each main lift to round out the full body workout.

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    5 - 3 - 1 Full Body Full Boring

    Uploaded by

    Joaquin Rivero
    2K views3 pages
    The document outlines a 531 training program with the following key details: 1) It is a full body program that trains the main lifts (squat, bench, deadlift) once per week over 3 days with accessories after each main lift. 2) Training maxes for the main lifts start at 90% of actual 1RM and are increased every 2 cycles. 3) Each week increases the weight and decreases sets and reps for the main lifts according to a percentage-based progression scheme. 4) Accessory exercises targeting other muscles groups are prescribed for 3-5 sets of 10-15 reps after each main lift to round out the full body workout.

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    5_3_1 Full Body Full Boring

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    The document outlines a 531 training program with the following key details: 1) It is a full body program that trains the main lifts (squat, bench, deadlift) once per week over 3 days with accessories after each main lift. 2) Training maxes for the main lifts start at 90% of actual 1RM and are increased every 2 cycles. 3) Each week increases the weight and decreases sets and reps for the main lifts according to a percentage-based progression scheme. 4) Accessory exercises targeting other muscles groups are prescribed for 3-5 sets of 10-15 reps after each main lift to round out the full body workout.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    2K views3 pages

    5 - 3 - 1 Full Body Full Boring

    Uploaded by

    Joaquin Rivero
    The document outlines a 531 training program with the following key details: 1) It is a full body program that trains the main lifts (squat, bench, deadlift) once per week over 3 days with accessories after each main lift. 2) Training maxes for the main lifts start at 90% of actual 1RM and are increased every 2 cycles. 3) Each week increases the weight and decreases sets and reps for the main lifts according to a percentage-based progression scheme. 4) Accessory exercises targeting other muscles groups are prescribed for 3-5 sets of 10-15 reps after each main lift to round out the full body workout.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 3
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    The key takeaways are that 5/3/1 is a strength training program that focuses on progressively overloading the main lifts (squat, bench, deadlift, overhead press) over multiple cycles. It uses training maxes that are 90% of actual 1RMs and prescribes different sets and reps each week to work up to a top set.

    The 5/3/1 program follows a 4 week cycle where each week prescribes a different set and rep scheme for the main lifts - week 1 is 5 reps at 65-70% TM, 3 reps at 75-80% TM, 5 reps at 85-90% TM. Week 2 increases the percentages and week 3 further increases them. Week 4 is a deload week with lighter weights.

    Day 1 focuses on squats and overhead press. Day 2 focuses on bench press and deadlifts. Day 3 allows the option to repeat the main lift from another day or use an alternate like close grip bench.

    531 -

    Training maxes start out as 90% of real maxes.


    1RM 180.0 95 220 After each cycle, up training maxes with 2.5-5kg
    SQ BP DL
    TM 170.0 97.5 210 After 2 cycles, you can do a deload
    You can swap out main movements with close va
    WEEK 1
    Day 1 Day 2 Day 3
    Squat Squat Squat
    % W S R % W S R % W S R
    0.4 67.5 1 5 0.4 67.5 1 5 0.4 67.5 1 5
    0.5 85 1 5 0.5 85 1 5 0.5 85 1 5
    0.6 102.5 1 3 0.6 102.5 1 3 0.6 102.5 1 3
    0.7 120 1 3 0.65 110 1 5 0.65 110 1 5
    0.8 135 1 3 0.75 127.5 1 5 0.75 127.5 1 5
    0.9 152.5 1 3+ 0.85 145 1 5 0.85 145 1 5
    0.7 120 3 5 0.65 110 3 5 0.65 110 3 5
    Bench Bench Bench
    % W S R % W S R % W S R
    0.4 40 1 5 0.4 40 1 5 0.4 40 1 5
    0.5 50 1 5 0.5 50 1 5 0.5 50 1 5
    0.6 57.5 1 3 0.6 57.5 1 3 0.6 57.5 1 3
    0.65 62.5 1 5 0.7 67.5 1 3 0.65 62.5 1 5
    0.75 72.5 1 5 0.8 77.5 1 3 0.75 72.5 1 5
    0.85 82.5 1 5 0.9 87.5 1 3+ 0.85 82.5 1 5
    0.75 72.5 5 5 0.75 72.5 5 5 0.75 72.5 5 5
    Deadlift Deadlift Deadlift
    % W S R % W S R % W S R
    0.4 85 1 5 0.4 85 1 5 0.4 85 1 5
    0.5 105 1 5 0.5 105 1 5 0.5 105 1 5
    0.6 125 1 3 0.6 125 1 3 0.6 125 1 3
    0.65 137.5 1 5 0.65 137.5 1 5 0.7 147.5 1 3
    0.75 157.5 1 5 0.75 157.5 1 5 0.8 167.5 1 3
    0.85 177.5 1 5 0.85 177.5 1 5 0.9 190 1 3+
    0.7 147.5 3 5
    Accessories Accessories Accessories
    531 - Full body Full Boring
    rt out as 90% of real maxes.
    training maxes with 2.5-5kg for squat and deadlift. 2.5kg for bench
    can do a deload
    main movements with close variations when it's not that main movement's 'day'
    WEEK 2
    Day 1 Day 2 Day 3 Day 1
    Squat Squat Squat Squat
    % W S R % W S R % W S R % W
    0.4 67.5 1 5 0.4 67.5 1 5 0.4 67.5 1 5 0.4 67.5
    0.5 85 1 5 0.5 85 1 5 0.5 85 1 5 0.5 85
    0.6 102.5 1 3 0.6 103 1 3 0.6 102.5 1 3 0.6 102.5
    0.65 110 1 5 0.65 110 1 5 0.65 110 1 5 0.75 127.5
    0.75 127.5 1 5 0.75 128 1 5 0.75 127.5 1 5 0.85 145
    0.85 145 1 5+ 0.85 145 1 5 0.85 145 1 5 0.95 162.5
    0.65 110 3 5 0.65 110 3 5 0.65 110 3 5 0.75 127.5
    Bench Bench Bench Bench
    % W S R % W S R % W S R % W
    0.4 40 1 5 0.4 40 1 5 0.4 40 1 5 0.4 40
    0.5 50 1 5 0.5 50 1 5 0.5 50 1 5 0.5 50
    0.6 57.5 1 3 0.6 57.5 1 3 0.6 57.5 1 3 0.6 57.5
    0.65 62.5 1 5 0.65 62.5 1 5 0.65 62.5 1 5 0.65 62.5
    0.75 72.5 1 5 0.75 72.5 1 5 0.75 72.5 1 5 0.75 72.5
    0.85 82.5 1 5 0.85 82.5 1 5+ 0.85 82.5 1 5 0.85 82.5
    0.75 72.5 5 5 0.75 72.5 5 5 0.75 72.5 5 5 0.75 72.5
    Deadlift Deadlift Deadlift Deadlift
    % W S R % W S R % W S R % W
    0.4 85 1 5 0.4 85 1 5 0.4 85 1 5 0.4 85
    0.5 105 1 5 0.5 105 1 5 0.5 105 1 5 0.5 105
    0.6 125 1 3 0.6 125 1 3 0.6 125 1 3 0.6 125
    0.65 137.5 1 5 0.65 138 1 5 0.65 137.5 1 5 0.65 137.5
    0.75 157.5 1 5 0.75 158 1 5 0.75 157.5 1 5 0.75 157.5
    0.85 177.5 1 5 0.85 178 1 5 0.85 177.5 1 5+ 0.85 177.5
    0.65 137.5 3 5
    Accessories Accessories Accessories Accessories
    Accessories Chins tricep extensions
    Accessories: 3-5x10-15 Kroc Rows/ any rows Curls
    Possibly use 4th BB day Facepulls Whatever you want
    Or add a bit each day Band pull aparts
    Dips

    WEEK 3
    Day 1 Day 2 Day 3
    Squat Squat Squat
    S R % W S R % W S R
    1 5 0.4 67.5 1 5 0.4 67.5 1 5
    1 5 0.5 85 1 5 0.5 85 1 5
    1 3 0.6 102.5 1 3 0.6 102.5 1 3
    1 5 0.65 110 1 5 0.65 110 1 5
    1 3 0.75 127.5 1 5 0.75 127.5 1 5
    1 1+ 0.85 145 1 5 0.85 145 1 5
    3 5 0.65 110 3 5 0.65 110 3 5
    Bench Bench Bench
    S R % W S R % W S R
    1 5 0.4 40 1 5 0.4 40 1 5
    1 5 0.5 50 1 5 0.5 50 1 5
    1 3 0.6 57.5 1 3 0.6 57.5 1 3
    1 5 0.75 72.5 1 5 0.65 62.5 1 5
    1 5 0.85 82.5 1 3 0.75 72.5 1 5
    1 5 0.95 92.5 1 1+ 0.85 82.5 1 5
    5 5 0.75 72.5 5 5 0.75 72.5 5 5
    Deadlift Deadlift Deadlift
    S R % W S R % W S R
    1 5 0.4 85 1 5 0.4 85 1 5
    1 5 0.5 105 1 5 0.5 105 1 5
    1 3 0.6 125 1 3 0.6 125 1 3
    1 5 0.65 137.5 1 5 0.75 157.5 1 5
    1 5 0.75 157.5 1 5 0.85 177.5 1 3
    1 5 0.85 177.5 1 5 0.95 200 1 1+
    0.75 157.5 3 5
    Accessories Accessories Accessories

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