5’s PRO 1000% Awesome, Anchor

Conditioning

3 weeks / 3 days per week

This template is simply doing 5's Progression for the main lifts and using First Set Last the supplemental work. This is ideal for those that don't want to push the main lifts too hard and want to concentrate on their conditioning. This is good for people who get better results with sub-maximal training.

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Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Squat

Supplemental
5 x 5 reps

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 2

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Bench Press

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Squat

Supplemental
5 x 5 reps

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Week 3

Day 1

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Bench Press

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Squat

Supplemental
5 x 5 reps

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

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