Grimace 5/3/1 4th wk Deload copy

Strength and Muscle

4 weeks / 4 days per week

Grimace 5/3/1 4th wk Deload copy

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Week 1

Day 1

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Day 3

Press

Main

5 x 65%

5 x 75%

5 x 85%

Day 4

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Week 2

Day 1

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Day 2

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Day 3

Press

Main

3 x 70%

3 x 80%

3 x 90%

Day 4

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Week 3

Day 1

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Day 2

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Day 3

Press

Main

5 x 75%

3 x 85%

1 x 95%

Day 4

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Week 4

Day 1

Deadlift

Main

3 x 65%

3 x 75%

3 x 85%

Day 2

Bench Press

Main

3 x 65%

3 x 75%

3 x 85%

Day 3

Press

Main

3 x 65%

3 x 75%

3 x 85%

Day 4

Squat

Main

3 x 65%

3 x 75%

3 x 85%

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