5/3/1 Strength Circuit

Strength and Conditioning

2 weeks / 3 days per week

5/3/1 Strength Circuit is a program that combines strength training and conditioning work. This program uses the 5/3/1 progression and includes a circuit of exercises that targets the entire body. The workouts are designed to be intense and challenging, with an emphasis on building both strength and cardiovascular fitness. This program is ideal for lifters who want to improve their overall fitness while still making strength gains. Tips for running this program include focusing on recovery and nutrition, adjusting the exercises in the circuit to fit your needs, and being consistent with your training.

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Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Bent-over Row (Dumbbell)

Assistance
5 x 10 reps

Day 2

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Pull-up

Assistance
5 x 10 reps

Day 3

Squat

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Bent-over Row (Dumbbell)

Assistance
5 x 10 reps

Week 2

Day 2

Squat

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Bent-over Row (Dumbbell)

Assistance
5 x 10 reps

Day 1

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Pull-up

Assistance
5 x 10 reps

Day 3

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Press

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Pull-up

Assistance
5 x 10 reps

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