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5:3:1 Routine

The document outlines a 4-week strength training routine following the 5/3/1 program. Each week consists of 4 days of training - Day 1 focuses on overhead presses, Day 2 on deadlifts, Day 3 on bench presses, and Day 4 on squats. Each workout includes warm-up sets and working sets for the main lift followed by assistance exercises targeting other muscle groups. The weight used for the main lifts progressively increases each week, with Week 4 serving as a deload week with lighter weights.

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411 views2 pages

5:3:1 Routine

The document outlines a 4-week strength training routine following the 5/3/1 program. Each week consists of 4 days of training - Day 1 focuses on overhead presses, Day 2 on deadlifts, Day 3 on bench presses, and Day 4 on squats. Each workout includes warm-up sets and working sets for the main lift followed by assistance exercises targeting other muscle groups. The weight used for the main lifts progressively increases each week, with Week 4 serving as a deload week with lighter weights.

Uploaded by

fawejifo
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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11/11/13

Your 4 Week 5/3/1 Routine

Week 1
Day 1 Overhead Press 60 lbs x 5 Warm Up 75 lbs x 5 90 lbs x 3 95 lbs x 5 5/3/1 110 lbs x 5 125 lbs x 5+
Shoulders or Chest - 5 x 10-20 (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups) Dave Tate's Periodization Bible Lats or Upper Back - 5 x 10-20 (DB rows, Bent Over Rows, Chins, T - bar Rows, Lat Pulldowns, Face Pulls, Shrugs)

Day 2 Deadlift 170 lbs x 5 210 lbs x 5 255 lbs x 3 275 lbs x 5 320 lbs x 5 360 lbs x 5+
Hamstrings - 5 x 10-20 reps (Leg Curls, Glute Ham Raise) Quads - 5 x 10-20 (Leg Press, Lunges, Hack Squats) Abs - 5 x 20 (Sit - ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)

Day 3 Bench Press 110 lbs x 5 135 lbs x 5 165 lbs x 3 180 lbs x 5 205 lbs x 5 235 lbs x 5+
Shoulders or Chest - 5 x 10-20 (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups) Lats or Upper Back - 5 x 10-20 (DB rows, Bent Over Rows, Chins, T - bar Rows, Lat Pulldowns, Face Pulls, Shrugs)

Day 4 Squats 135 lbs x 5 165 lbs x 5 200 lbs x 3 215 lbs x 5 250 lbs x 5 285 lbs x 5+
Hamstrings - 5 x 10-20 reps (Leg Curls, Glute Ham Raise) Quads - 5 x 10-20 (Leg Press, Lunges, Hack Squats) Abs - 5 x 20 (Sit - ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)

Triceps - 5 x 10-20 (Triceps Pushdowns or Triceps Extensions)

Triceps - 5 x 10-20 (Triceps Pushdowns or Triceps Extensions)

Week 2
Day 1 Overhead Press 60 lbs x 5 Warm Up 75 lbs x 5 90 lbs x 3 105 lbs x 3 5/3/1 120 lbs x 3 135 lbs x 3+
Shoulders or Chest - 5 x 10-20 (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups) Dave Tate's Periodization Bible Lats or Upper Back - 5 x 10-20 (DB rows, Bent Over Rows, Chins, T - bar Rows, Lat Pulldowns, Face Pulls, Shrugs)

Day 2 Deadlift 170 lbs x 5 210 lbs x 5 255 lbs x 3 295 lbs x 3 340 lbs x 3 380 lbs x 3+
Hamstrings - 5 x 10-20 reps (Leg Curls, Glute Ham Raise) Quads - 5 x 10-20 (Leg Press, Lunges, Hack Squats) Abs - 5 x 20 (Sit - ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)

Day 3 Bench Press 110 lbs x 5 135 lbs x 5 165 lbs x 3 190 lbs x 3 220 lbs x 3 245 lbs x 3+
Shoulders or Chest - 5 x 10-20 (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups) Lats or Upper Back - 5 x 10-20 (DB rows, Bent Over Rows, Chins, T - bar Rows, Lat Pulldowns, Face Pulls, Shrugs)

Day 4 Squats 135 lbs x 5 165 lbs x 5 200 lbs x 3 235 lbs x 3 270 lbs x 3 300 lbs x 3+
Hamstrings - 5 x 10-20 reps (Leg Curls, Glute Ham Raise) Quads - 5 x 10-20 (Leg Press, Lunges, Hack Squats) Abs - 5 x 20 (Sit - ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)

Triceps - 5 x 10-20 (Triceps Pushdowns or Triceps Extensions)

Triceps - 5 x 10-20 (Triceps Pushdowns or Triceps Extensions)

www.strstd.com/printable.jsp

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11/11/13

Your 4 Week 5/3/1 Routine

Week 3
Day 1 Overhead Press 60 lbs x 5 Warm Up 75 lbs x 5 90 lbs x 3 110 lbs x 5 5/3/1 125 lbs x 3 140 lbs x 1+
Shoulders or Chest - 5 x 10-20 (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups) Dave Tate's Periodization Bible Lats or Upper Back - 5 x 10-20 (DB rows, Bent Over Rows, Chins, T - bar Rows, Lat Pulldowns, Face Pulls, Shrugs)

Day 2 Deadlift 170 lbs x 5 210 lbs x 5 255 lbs x 3 320 lbs x 5 360 lbs x 3 405 lbs x 1+
Hamstrings - 5 x 10-20 reps (Leg Curls, Glute Ham Raise) Quads - 5 x 10-20 (Leg Press, Lunges, Hack Squats) Abs - 5 x 20 (Sit - ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)

Day 3 Bench Press 110 lbs x 5 135 lbs x 5 165 lbs x 3 205 lbs x 5 235 lbs x 3 260 lbs x 1+
Shoulders or Chest - 5 x 10-20 (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups) Lats or Upper Back - 5 x 10-20 (DB rows, Bent Over Rows, Chins, T - bar Rows, Lat Pulldowns, Face Pulls, Shrugs)

Day 4 Squats 135 lbs x 5 165 lbs x 5 200 lbs x 3 250 lbs x 5 285 lbs x 3 320 lbs x 1+
Hamstrings - 5 x 10-20 reps (Leg Curls, Glute Ham Raise) Quads - 5 x 10-20 (Leg Press, Lunges, Hack Squats) Abs - 5 x 20 (Sit - ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)

Triceps - 5 x 10-20 (Triceps Pushdowns or Triceps Extensions)

Triceps - 5 x 10-20 (Triceps Pushdowns or Triceps Extensions)

Week 4
Day 1 Overhead Press 60 lbs x 5 Warm Up 75 lbs x 5 90 lbs x 3 60 lbs x 5 5/3/1 75 lbs x 5 90 lbs x 5
Shoulders or Chest - 5 x 10-20 (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups) Dave Tate's Periodization Bible Lats or Upper Back - 5 x 10-20 (DB rows, Bent Over Rows, Chins, T - bar Rows, Lat Pulldowns, Face Pulls, Shrugs)

Day 2 Deadlift 170 lbs x 5 210 lbs x 5 255 lbs x 3 170 lbs x 5 210 lbs x 5 255 lbs x 5
Hamstrings - 5 x 10-20 reps (Leg Curls, Glute Ham Raise) Quads - 5 x 10-20 (Leg Press, Lunges, Hack Squats) Abs - 5 x 20 (Sit - ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)

Day 3 Bench Press 110 lbs x 5 135 lbs x 5 165 lbs x 3 110 lbs x 5 135 lbs x 5 165 lbs x 5
Shoulders or Chest - 5 x 10-20 (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups) Lats or Upper Back - 5 x 10-20 (DB rows, Bent Over Rows, Chins, T - bar Rows, Lat Pulldowns, Face Pulls, Shrugs)

Day 4 Squats 135 lbs x 5 165 lbs x 5 200 lbs x 3 135 lbs x 5 165 lbs x 5 200 lbs x 5
Hamstrings - 5 x 10-20 reps (Leg Curls, Glute Ham Raise) Quads - 5 x 10-20 (Leg Press, Lunges, Hack Squats) Abs - 5 x 20 (Sit - ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)

Triceps - 5 x 10-20 (Triceps Pushdowns or Triceps Extensions)

Triceps - 5 x 10-20 (Triceps Pushdowns or Triceps Extensions)

www.strstd.com/printable.jsp

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