The Spinal Tap High School Years program is a variation of the 5/3/1 program that is designed for high school athletes. The program includes a combination of powerlifting and athletic conditioning exercises, with a focus on building strength, power, and speed.
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Week 1
Day 1
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-100 reps
Recommended Pull Exercises
25-100 reps
Recommended Legs Exercises
25-100 reps
Day 3
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-100 reps
Recommended Pull Exercises
25-100 reps
Recommended Legs Exercises
25-100 reps
Day 2
Recommended Push Exercises
25-100 reps
Recommended Pull Exercises
25-100 reps
Recommended Legs Exercises
25-100 reps
Day 4
Recommended Push Exercises
25-100 reps
Recommended Pull Exercises
25-100 reps
Recommended Legs Exercises
25-100 reps
Week 2
Day 1
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-100 reps
Recommended Pull Exercises
25-100 reps
Recommended Legs Exercises
25-100 reps
Day 3
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-100 reps
Recommended Pull Exercises
25-100 reps
Recommended Legs Exercises
25-100 reps
Day 2
Recommended Push Exercises
25-100 reps
Recommended Pull Exercises
25-100 reps
Recommended Legs Exercises
25-100 reps
Day 4
Recommended Push Exercises
25-100 reps
Recommended Pull Exercises
25-100 reps
Recommended Legs Exercises
25-100 reps
Week 3
Day 1
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-100 reps
Recommended Pull Exercises
25-100 reps
Recommended Legs Exercises
25-100 reps
Day 3
Recommended undefined Exercises
reps
Recommended undefined Exercises
reps
Recommended Push Exercises
25-100 reps
Recommended Pull Exercises
25-100 reps
Recommended Legs Exercises
25-100 reps
Day 2
Recommended Push Exercises
25-100 reps
Recommended Pull Exercises
25-100 reps
Recommended Legs Exercises
25-100 reps
Day 4
Recommended Push Exercises
25-100 reps
Recommended Pull Exercises
25-100 reps
Recommended Legs Exercises
25-100 reps
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