KeyLifts

Boring But Strong (5s Pro and 3/5/1)

Strength and Muscle

3 weeks / 4 days per week

I took this from Forever

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Week 1

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Squat

Supplemental
10 x 5 reps

Pull-up

Assistance

5 reps

5 reps

5 reps

5 reps

5 reps

4 reps

3 reps

3 reps

Push-up

Assistance
3 x 12 reps

Sit-up

Assistance
2 x 10 reps

Day 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Bench Press

Supplemental
10 x 5 reps

Bent-over Row (Dumbbell)

Assistance
3 x 9 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance
3 x 9 reps

Sit-up

Assistance
2 x 10 reps

Day 3

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Deadlift

Supplemental
10 x 5 reps

Push-up

Assistance
3 x 12 reps

Split Squat (Barbell)

Assistance
3 x 9 reps

Curl (Cable)

Assistance
3 x 0 reps

Day 4

Press

Main

5 x 70%

5 x 80%

5 x 90%

Press

Supplemental
10 x 5 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance
3 x 9 reps

Pull-up

Assistance

5 reps

5 reps

5 reps

5 reps

5 reps

3 reps

3 reps

Back Extension (Machine)

Assistance
3 x 9 reps

Week 2

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
10 x 5 reps

Pull-up

Assistance

5 reps

5 reps

5 reps

5 reps

5 reps

3 reps

3 reps

3 reps

Push-up

Assistance
3 x 12 reps

Sit-up

Assistance
2 x 10 reps

Leg Raises

Assistance
2 x 10 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
10 x 5 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance
3 x 9 reps

Curl (Cable)

Assistance
3 x 0 reps

Sit-up

Assistance
2 x 10 reps

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental
10 x 5 reps

Push-up

Assistance
3 x 12 reps

Curl (Cable)

Assistance
3 x 0 reps

Split Squat (Barbell)

Assistance
3 x 9 reps

Day 4

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental
10 x 5 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance
3 x 9 reps

Pull-up

Assistance
5 x 5 reps

Back Extension (Machine)

Assistance
3 x 9 reps

Week 3

Day 1

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Squat

Supplemental
10 x 5 reps

Push-up

Assistance
3 x 12 reps

Pull-up

Assistance
5 x 5 reps

Sit-up

Assistance
2 x 10 reps

Day 2

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Bench Press

Supplemental
10 x 5 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance
3 x 9 reps

Curl (Cable)

Assistance
3 x 0 reps

Sit-up

Assistance
2 x 10 reps

Day 3

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Deadlift

Supplemental
10 x 5 reps

Push-up

Assistance
3 x 12 reps

Curl (Cable)

Assistance
3 x 0 reps

Split Squat (Barbell)

Assistance
3 x 9 reps

Day 4

Press

Main

5 x 75%

5 x 85%

5 x 95%

Press

Supplemental
10 x 5 reps

Lying Triceps Extension "Skull Crusher" (Barbell)

Assistance
3 x 9 reps

Pull-up

Assistance
5 x 5 reps

Back Extension (Machine)

Assistance
3 x 9 reps

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