10/5/1

Strength

3 weeks / 4 days per week

The 10/5/1 program follows the standard 5/3/1 percentages but with higher reps. It's up to you to add supplemental or assistance exercises as you see fit.

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Week 1

Day 1

Squat

Main

10 x 65%

5 x 75%

5 x 85%

Day 2

Bench Press

Main

10 x 65%

5 x 75%

5 x 85%

Day 3

Deadlift

Main

10 x 65%

5 x 75%

5 x 85%

Day 4

Press

Main

10 x 65%

5 x 75%

5 x 85%

Week 2

Day 1

Squat

Main

10 x 70%

5 x 80%

3 x 90%

Day 2

Bench Press

Main

10 x 70%

5 x 80%

3 x 90%

Day 3

Deadlift

Main

10 x 70%

5 x 80%

3 x 90%

Day 4

Press

Main

10 x 70%

5 x 80%

3 x 90%

Week 3

Day 1

Squat

Main

10 x 75%

5 x 85%

1 x 95%

Day 2

Bench Press

Main

10 x 75%

5 x 85%

1 x 95%

Day 3

Deadlift

Main

10 x 75%

5 x 85%

1 x 95%

Day 4

Press

Main

10 x 75%

5 x 85%

1 x 95%

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