5/3/1 & Bodybuilding modified

Strength and Muscle

3 weeks / 4 days per week

improve balance, safety & recovery; making it more joint-friendly, time-efficient, & sustainable for long-term progress for regular folks.

Reviews

0 reviews

Week 1

Standing • Face Pull

Assistance

3 x 12 reps

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

Standing • Overhead • Press

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 12 reps

ez reverse curl

Assistance

3 x 12 reps

Preacher Curl

Assistance

3 x 10 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Lying Row (DB)

Assistance

4 x 12 reps

Wide Grip • Pulldown

Assistance

3 x 10 reps

45 Degrees Back Extension

Assistance

3 x 10 reps

Shrug

Assistance

3 x 12 reps

Seated • Rear Delt Fly

Assistance

3 x 15 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Incline • Bench Press

Assistance

4 x 10 reps

Bench Press

Assistance

3 x 10 reps

Floor fly

Assistance

3 x 12 reps

Pushdown

Assistance

3 x 12 reps

Overhead • Triceps Extension

Assistance

3 x 12 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Romanian Deadlift

Assistance

2 x 10 reps

Seated • Leg Press

Assistance

4 x 15 reps

Seated • Leg Curl

Assistance

2 x 15 reps

Leg Extension

Assistance

3 x 12 reps

Walking Lunges

Assistance

2 x 20 reps

Standing • Calf Raise

Assistance

3 x 20 reps

Week 2

Standing • Face Pull

Assistance

3 x 12 reps

Overhead • Press

Main

3 x 70%

3 x 80%

3 x 90%

Standing • Overhead • Press

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 12 reps

ez reverse curl

Assistance

3 x 12 reps

Preacher Curl

Assistance

3 x 10 reps

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Lying Row (DB)

Assistance

4 x 12 reps

Wide Grip • Pulldown

Assistance

3 x 10 reps

45 Degrees Back Extension

Assistance

3 x 10 reps

Shrug

Assistance

3 x 12 reps

Seated • Rear Delt Fly

Assistance

3 x 15 reps

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Incline • Bench Press

Assistance

4 x 10 reps

Bench Press

Assistance

3 x 10 reps

Floor fly

Assistance

3 x 12 reps

Pushdown

Assistance

3 x 12 reps

Overhead • Triceps Extension

Assistance

3 x 12 reps

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Romanian Deadlift

Assistance

2 x 10 reps

Seated • Leg Press

Assistance

4 x 15 reps

Seated • Leg Curl

Assistance

2 x 15 reps

Leg Extension

Assistance

3 x 12 reps

Walking Lunges

Assistance

2 x 20 reps

Standing • Calf Raise

Assistance

3 x 20 reps

Week 3

Standing • Face Pull

Assistance

3 x 12 reps

Overhead • Press

Main

5 x 75%

3 x 85%

1 x 95%

Standing • Overhead • Press

Assistance

3 x 12 reps

Lateral • Raise

Assistance

3 x 12 reps

ez reverse curl

Assistance

3 x 12 reps

Preacher Curl

Assistance

3 x 10 reps

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Lying Row (DB)

Assistance

4 x 12 reps

Wide Grip • Pulldown

Assistance

3 x 10 reps

45 Degrees Back Extension

Assistance

3 x 10 reps

Shrug

Assistance

3 x 12 reps

Seated • Rear Delt Fly

Assistance

3 x 15 reps

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Incline • Bench Press

Assistance

4 x 10 reps

Bench Press

Assistance

3 x 10 reps

Floor fly

Assistance

3 x 12 reps

Pushdown

Assistance

3 x 12 reps

Overhead • Triceps Extension

Assistance

3 x 12 reps

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Romanian Deadlift

Assistance

2 x 10 reps

Seated • Leg Press

Assistance

4 x 15 reps

Seated • Leg Curl

Assistance

2 x 15 reps

Leg Extension

Assistance

3 x 12 reps

Walking Lunges

Assistance

2 x 20 reps

Standing • Calf Raise

Assistance

3 x 20 reps

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KeyLifts

5/3/1 & Bodybuilding modified

Strength and Muscle

3 weeks / 4 days per week

improve balance, safety & recovery; making it more joint-friendly, time-efficient, & sustainable for long-term progress for regular folks.

Reviews

0 reviews

Week 1

Day 1

Standing • Face Pull

Overhead • Press

Standing • Overhead • Press

Lateral • Raise

ez reverse curl

Preacher Curl

Day 2

Deadlift

Lying Row (DB)

Wide Grip • Pulldown

45 Degrees Back Extension

Shrug

Seated • Rear Delt Fly

Day 3

Bench Press

Incline • Bench Press

Bench Press

Floor fly

Pushdown

Overhead • Triceps Extension

Day 4

Squat

Romanian Deadlift

Seated • Leg Press

Seated • Leg Curl

Leg Extension

Walking Lunges

Standing • Calf Raise

Week 2

Day 1

Standing • Face Pull

Overhead • Press

Standing • Overhead • Press

Lateral • Raise

ez reverse curl

Preacher Curl

Day 2

Deadlift

Lying Row (DB)

Wide Grip • Pulldown

45 Degrees Back Extension

Shrug

Seated • Rear Delt Fly

Day 3

Bench Press

Incline • Bench Press

Bench Press

Floor fly

Pushdown

Overhead • Triceps Extension

Day 4

Squat

Romanian Deadlift

Seated • Leg Press

Seated • Leg Curl

Leg Extension

Walking Lunges

Standing • Calf Raise

Week 3

Day 1

Standing • Face Pull

Overhead • Press

Standing • Overhead • Press

Lateral • Raise

ez reverse curl

Preacher Curl

Day 2

Deadlift

Lying Row (DB)

Wide Grip • Pulldown

45 Degrees Back Extension

Shrug