Advanced 5/3/1

Strength

3 weeks / 4 days per week

For the experienced lifter that needs to scale back and not push yourself as hard. No extra reps are done. No going for new Personal Records.

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Week 1

Day 1

Squat

Main
5 x 5 reps

Day 2

Bench Press

Main
5 x 5 reps

Day 3

Deadlift

Main
5 x 5 reps

Day 4

Press

Main
5 x 5 reps

Week 2

Day 1

Squat

Main
5 x 3 reps

Day 2

Bench Press

Main
5 x 3 reps

Day 3

Deadlift

Main
5 x 3 reps

Day 4

Press

Main
5 x 3 reps

Week 3

Day 1

Squat

Main
5 x 1 reps

Day 2

Bench Press

Main
5 x 1 reps

Day 3

Deadlift

Main
5 x 1 reps

Day 4

Press

Main
5 x 1 reps

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