Beyond 5/3/1 Training Maximally Template 1

Strength

3 weeks / 4 days per week

This program is not for the casual lifter. This program is for those that want to push big weight. The base program is working up to 100% of your Training Max and going for a new Personal Record. Beyond 5/3/1 is similar to the original 5/3/1 but it involves heavier weights and more volume. Perform Joker Sets (singles at 5-10% increase).

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Week 1

Day 1

Press

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Day 2

Deadlift

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Day 3

Bench Press

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Day 4

Squat

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Week 2

Day 1

Press

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Day 2

Deadlift

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Day 3

Bench Press

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Day 4

Squat

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Week 3

Day 1

Press

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Day 2

Deadlift

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Day 3

Bench Press

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

Day 4

Squat

Main

5 x 10%

5 x 20%

5 x 30%

5 x 40%

5 x 50%

5 x 60%

3 x 70%

3 x 80%

1 x 90%

1 x 100%

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