Beginner 5/3/1 Prep school

Strength and Muscle

3 weeks / 4 days per week

This program is based on 5/3/1 Forever Book. T1 lifts follow the Beginner Prep school scheme while T2 exercises follow the FSL.

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Week 1

Day 1

Recommended undefined Exercises

reps

Recommended undefined Exercises

reps

Recommended Pull Exercises

25-100 reps

Recommended Push Exercises

25-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Recommended undefined Exercises

reps

Recommended undefined Exercises

reps

Recommended Pull Exercises

25-100 reps

Recommended Push Exercises

25-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Recommended undefined Exercises

reps

Recommended undefined Exercises

reps

Recommended Pull Exercises

25-100 reps

Recommended Push Exercises

25-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Recommended undefined Exercises

reps

Recommended undefined Exercises

reps

Recommended Pull Exercises

25-100 reps

Recommended Push Exercises

25-100 reps

Recommended Legs Exercises

25-100 reps

Week 2

Day 1

Recommended undefined Exercises

reps

Recommended undefined Exercises

reps

Recommended Pull Exercises

25-100 reps

Recommended Push Exercises

25-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Recommended undefined Exercises

reps

Recommended undefined Exercises

reps

Recommended Pull Exercises

25-100 reps

Recommended Push Exercises

25-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Recommended undefined Exercises

reps

Recommended undefined Exercises

reps

Recommended Pull Exercises

25-100 reps

Recommended Push Exercises

25-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Recommended undefined Exercises

reps

Recommended undefined Exercises

reps

Recommended Pull Exercises

25-100 reps

Recommended Push Exercises

25-100 reps

Recommended Legs Exercises

25-100 reps

Week 3

Day 1

Recommended undefined Exercises

reps

Recommended undefined Exercises

reps

Recommended Pull Exercises

25-100 reps

Recommended Push Exercises

25-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Recommended undefined Exercises

reps

Recommended undefined Exercises

reps

Recommended Pull Exercises

25-100 reps

Recommended Push Exercises

25-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Recommended undefined Exercises

reps

Recommended undefined Exercises

reps

Recommended Pull Exercises

25-100 reps

Recommended Push Exercises

25-100 reps

Recommended Legs Exercises

50-100 reps

Day 4

Recommended undefined Exercises

reps

Recommended undefined Exercises

reps

Recommended Pull Exercises

25-100 reps

Recommended Push Exercises

25-100 reps

Recommended Legs Exercises

25-100 reps

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