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
Main3 x 70%
3 x 80%
3 x 90%
1 x 95%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Bench Press
Main3 x 70%
3 x 80%
3 x 90%
1 x 95%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Deadlift
Main3 x 70%
3 x 80%
3 x 90%
1 x 90%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Press
Main5 x 65%
5 x 75%
5 x 85%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Squat
Main5 x 65%
5 x 75%
5 x 85%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Deadlift
Main5 x 75%
3 x 85%
1 x 95%
1 x 95%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Press
Main5 x 75%
3 x 85%
1 x 95%
1 x 95%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Squat
Main5 x 75%
3 x 85%
1 x 95%
1 x 95%
Squat
SupplementalPush-up
AssistanceCurl (Dumbbell)
AssistanceCore Exercises
AssistanceWeek 4
Day 1
Bench Press
Main3 x 70%
3 x 80%
3 x 90%
1 x 90%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Deadlift
Main3 x 70%
3 x 80%
3 x 90%
1 x 90%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Press
Main3 x 70%
3 x 80%
3 x 90%
1 x 90%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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