351 First Set Last, PR Set, and Jokers 3 Day

Strength

4 weeks / 3 days per week

From Forever

Reviews

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Week 1

Day 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

1 x 95%

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

1 x 95%

Bench Press

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

1 x 90%

Deadlift

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 2

Day 1

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 3

Day 1

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

1 x 95%

Deadlift

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Press

Main

5 x 75%

3 x 85%

1 x 95%

1 x 95%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Squat

Main

5 x 75%

3 x 85%

1 x 95%

1 x 95%

Squat

Supplemental
5 x 5 reps

Push-up

Assistance
5 x 10 reps

Curl (Dumbbell)

Assistance
3 x 9 reps

Core Exercises

Assistance
5 x 10 reps

Week 4

Day 1

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

1 x 90%

Bench Press

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

1 x 90%

Deadlift

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Press

Main

3 x 70%

3 x 80%

3 x 90%

1 x 90%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

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