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Strength Standards - 1RM Calculator and Program Generator

This document outlines a 4-week 5/3/1 strength training program. Each week focuses on overhead press, deadlift, bench press, and squat exercises performed in a 5/3/1 rep scheme with warm-up sets. Additional accessory exercises are also prescribed to be performed for 5 sets of 10 reps. The training weights progressively increase each week following the 5/3/1 progression.

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146 views2 pages

Strength Standards - 1RM Calculator and Program Generator

This document outlines a 4-week 5/3/1 strength training program. Each week focuses on overhead press, deadlift, bench press, and squat exercises performed in a 5/3/1 rep scheme with warm-up sets. Additional accessory exercises are also prescribed to be performed for 5 sets of 10 reps. The training weights progressively increase each week following the 5/3/1 progression.

Uploaded by

chris
Copyright
© © All Rights Reserved
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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5/3/1 generated with www.strengthstandards.

co on 3/3/2016

Week 1
Day 1 Day 2 Day 3 Day 4
Overhead Press Deadlift Bench Press Squat
10 x 5 25 x 5 15 x 5 30 x 5
Warm Up 10 x 5 30 x 5 20 x 5 40 x 5
15 x 3 35 x 3 20 x 3 50 x 3
15 x 5 40 x 5 25 x 5 55 x 5
5/3/1 20 x 5 45 x 5 25 x 5 60 x 5
20 x 5+ 50 x 5+ 30 x 5+ 70 x 5+
5 x 10 at 10 5 x 10 at 30 5 x 10 at 20 5 x 10 at 40
Boring But Big
Chin-ups - 5 x 10 Hanging Leg Raise - 5 x 10 Dumbbell Row - 5 x 10 Leg Curl - 5 x 10

Week 2
Day 1 Day 2 Day 3 Day 4
Overhead Press Deadlift Bench Press Squat
10 x 5 25 x 5 15 x 5 30 x 5
Warm Up 10 x 5 30 x 5 20 x 5 40 x 5
15 x 3 35 x 3 20 x 3 50 x 3
15 x 3 40 x 3 25 x 3 55 x 3
5/3/1 20 x 3 45 x 3 30 x 3 65 x 3
20 x 3+ 55 x 3+ 30 x 3+ 75 x 3+
Boring But Big 5 x 10 at 10 5 x 10 at 30 5 x 10 at 20 5 x 10 at 40
Chin-ups - 5 x 10 Hanging Leg Raise - 5 x 10 Dumbbell Row - 5 x 10 Leg Curl - 5 x 10

Week 3
Day 1 Day 2 Day 3 Day 4
Overhead Press Deadlift Bench Press Squat
10 x 5 25 x 5 15 x 5 30 x 5
Warm Up 10 x 5 30 x 5 20 x 5 40 x 5
15 x 3 35 x 3 20 x 3 50 x 3
20 x 5 45 x 5 25 x 5 60 x 5
5/3/1 20 x 3 50 x 3 30 x 3 70 x 3
20 x 1+ 55 x 1+ 35 x 1+ 75 x 1+
5 x 10 at 10 5 x 10 at 30 5 x 10 at 20 5 x 10 at 40
Boring But Big
Chin-ups - 5 x 10 Hanging Leg Raise - 5 x 10 Dumbbell Row - 5 x 10 Leg Curl - 5 x 10

Week 4
Day 1 Day 2 Day 3 Day 4
Overhead Press Deadlift Bench Press Squat
10 x 5 25 x 5 15 x 5 30 x 5
Warm Up 10 x 5 30 x 5 20 x 5 40 x 5
15 x 3 35 x 3 20 x 3 50 x 3
10 x 5 25 x 5 15 x 5 30 x 5
5/3/1 10 x 5 30 x 5 20 x 5 40 x 5
15 x 5 35 x 5 20 x 5 50 x 5
Boring But Big 5 x 10 at 10 5 x 10 at 30 5 x 10 at 20 5 x 10 at 40
Chin-ups - 5 x 10 Hanging Leg Raise - 5 x 10 Dumbbell Row - 5 x 10 Leg Curl - 5 x 10

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