KeyLifts

More Squatting

Strength

3 weeks / 5 days per week

beginnerintermediateadvanced

From the book

5/3/1 Second Edition

by Jim Wendler

This is a 5 day a week program focused on building up your Squat. You'll be squatting 5 times a week. This program is not for the faint of heart.

Week 1

Day 1

Squat

Main

5 x 65%

3 x 75%

1 x 85%

Bench Press (Dumbbell)

Assistance
3 x 10 reps

Bent-over Row (Dumbbell)

Assistance
3 x 10 reps

Day 2

Squat

Main

3 x 65%

3 x 75%

3 x 85%

Incline Bench Press (Dumbbell)

Assistance
3 x 10 reps

Chin-up

Assistance
3 x 10 reps

Day 3

Squat

Main

3 x 75%

3 x 85%

1 x 95%

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Pull-up

Assistance
3 x 10 reps

Day 4

Squat

Main

3 x 65%

3 x 75%

3 x 85%

Incline Bench Press (Dumbbell)

Assistance
3 x 10 reps

Chin-up

Assistance
3 x 10 reps

Day 5

Squat

Main

3 x 75%

3 x 85%

1 x 95%

Press

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Week 2

Day 1

Squat

Main

5 x 70%

3 x 80%

1 x 90%

Bench Press (Dumbbell)

Assistance
3 x 10 reps

Bent-over Row (Dumbbell)

Assistance
3 x 10 reps

Day 2

Squat

Main

3 x 65%

3 x 75%

3 x 85%

Incline Bench Press (Dumbbell)

Assistance
3 x 10 reps

Chin-up

Assistance
3 x 10 reps

Day 3

Squat

Main

3 x 75%

3 x 85%

1 x 95%

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Pull-up

Assistance
3 x 10 reps

Day 4

Squat

Main

3 x 65%

3 x 75%

3 x 85%

Incline Bench Press (Dumbbell)

Assistance
3 x 10 reps

Chin-up

Assistance
3 x 10 reps

Day 5

Squat

Main

3 x 75%

3 x 85%

1 x 95%

Press

Main

5 x 70%

5 x 80%

5 x 90%

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Week 3

Day 1

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press (Dumbbell)

Assistance
3 x 10 reps

Bent-over Row (Dumbbell)

Assistance
3 x 10 reps

Day 2

Squat

Main

3 x 65%

3 x 75%

3 x 85%

Incline Bench Press (Dumbbell)

Assistance
3 x 10 reps

Chin-up

Assistance
3 x 10 reps

Day 3

Squat

Main

3 x 75%

3 x 85%

1 x 95%

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Pull-up

Assistance
3 x 10 reps

Day 4

Squat

Main

3 x 65%

3 x 75%

3 x 85%

Incline Bench Press (Dumbbell)

Assistance
3 x 10 reps

Chin-up

Assistance
3 x 10 reps

Day 5

Squat

Main

3 x 75%

3 x 85%

1 x 95%

Press

Main

5 x 75%

5 x 85%

5 x 95%

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

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