5/3/1 hurtz

Strength and Muscle

4 weeks / 4 days per week

Beginner workout, pretty simple

Reviews

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Week 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Lying • Skull Crusher

Supplemental

5 x 5 reps

Alternating Biceps Curl

Supplemental

5 x 5 reps

Lying • Bicycle Crunch

Assistance

5 x 10 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Front • Raise

Supplemental

5 x 5 reps

Rear • Lateral Raise

Supplemental

5 x 5 reps

Sit-Up

Assistance

5 x 10 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Underhand Seated Row

Supplemental

5 x 5 reps

Overhead • Shrug

Supplemental

5 x 5 reps

Flutter Kicks

Assistance

5 x 10 reps

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

Incline • Bench Press

Supplemental

5 x 5 reps

Drag Curl

Supplemental

5 x 5 reps

Dead Bug

Assistance

5 x 10 reps

Week 2

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Lying • Skull Crusher

Supplemental

5 x 5 reps

Alternating Biceps Curl

Supplemental

5 x 5 reps

Lying • Bicycle Crunch

Assistance

5 x 10 reps

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Front • Raise

Supplemental

5 x 5 reps

Rear • Lateral Raise

Supplemental

5 x 5 reps

Sit-Up

Assistance

5 x 10 reps

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Underhand Seated Row

Supplemental

5 x 5 reps

Overhead • Shrug

Supplemental

5 x 5 reps

Flutter Kicks

Assistance

5 x 10 reps

Overhead • Press

Main

3 x 70%

3 x 80%

3 x 90%

Incline • Bench Press

Supplemental

5 x 5 reps

Drag Curl

Supplemental

5 x 5 reps

Dead Bug

Assistance

5 x 10 reps

Week 3

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Lying • Skull Crusher

Supplemental

5 x 5 reps

Alternating Biceps Curl

Supplemental

5 x 5 reps

Lying • Bicycle Crunch

Assistance

5 x 10 reps

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Front • Raise

Supplemental

5 x 5 reps

Rear • Lateral Raise

Supplemental

5 x 5 reps

Sit-Up

Assistance

5 x 10 reps

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Underhand Seated Row

Supplemental

5 x 5 reps

Overhead • Shrug

Supplemental

5 x 5 reps

Flutter Kicks

Assistance

5 x 10 reps

Overhead • Press

Main

5 x 75%

3 x 85%

1 x 95%

Incline • Bench Press

Supplemental

5 x 5 reps

Drag Curl

Supplemental

5 x 5 reps

Dead Bug

Assistance

5 x 10 reps

Week 4

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Lying • Skull Crusher

Supplemental

5 x 5 reps

Alternating Biceps Curl

Supplemental

5 x 5 reps

Lying • Bicycle Crunch

Assistance

5 x 10 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Front • Raise

Supplemental

5 x 5 reps

Rear • Lateral Raise

Supplemental

5 x 5 reps

Sit-Up

Assistance

5 x 10 reps

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Underhand Seated Row

Supplemental

5 x 5 reps

Overhead • Shrug

Supplemental

5 x 5 reps

Flutter Kicks

Assistance

5 x 10 reps

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

Incline • Bench Press

Supplemental

5 x 5 reps

Drag Curl

Supplemental

5 x 5 reps

Dead Bug

Assistance

5 x 10 reps

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