5's Pro

Strength

3 weeks / 4 days per week

5's Pro is the same percentages as 5/3/1 but you perform 5 reps for all sets. There are no PR sets when doing 5's Pro.

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Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Day 4

Press

Main

5 x 65%

5 x 75%

5 x 85%

Week 2

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Day 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Day 3

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Day 4

Press

Main

5 x 70%

5 x 80%

5 x 90%

Week 3

Day 1

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Day 2

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Day 3

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Day 4

Press

Main

5 x 75%

5 x 85%

5 x 95%

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