12 week - 5/3/1 Training Programme Week 1 Week 2 Week 3 Week 4

Main Lift Reps

(Set 4 AMRAP)

75% x5, 80% x5, 85% x5 x10-15 5

80% x3, 85% x3, 90% x3 x10-15 3

75% x5, 85% x3, 95% x1 x10-15 1

60% x5, 65% x5, 70% x5 x10-15 Deload

Assistance Reps Weekday Friday Squat Main Lift Set 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 Cycle 1 1RM

Front Squats

Walking Lunges

Leg Extensions

Choose 3

Glute-Ham Raise

Leg Press

Leg Curl

Crunches Saturday Off

12 week - 5/3/1 Training Programme Week 1 Week 2 Week 3 Week 4

Main Lift Reps
(Set 4 AMRAP)

75% x5, 80% x5, 85% x5 x10-15 5

80% x3, 85% x3, 90% x3 x10-15 3

75% x5, 85% x3, 95% x1 x10-15 1

60% x5, 65% x5, 70% x5 x10-15 Deload

Assistance Reps Weekday Sunday Deadlift Main Lift Set 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 Cycle 1 1RM

Romanian Deadlift

Inverted Row

Dumbbell Row

T-bar Row Choose 3

Isolateral High Row

Pullovers

Pull-Downs

12 week - 5/3/1 Training Programme Week 1 Week 2 Week 3 Week 4

Main Lift Reps
(Set 4 AMRAP)

75% x5, 80% x5, 85% x5 x10-15 5

80% x3, 85% x3, 90% x3 x10-15 3

75% x5, 85% x3, 95% x1 x10-15 1

60% x5, 65% x5, 70% x5 x10-15 Deload

Assistance Reps Weekday Monday Bench Press Main Lift Set 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 Cycle 1 1RM

Dumbbell Bench Press

Incline Bench Press

Chest Dips

Choose 3

Decline Bench Press

Push-Ups

Cable Tricep Extensions

Tricep PullDowns Tuesday HIIT

12 week - 5/3/1 Training Programme Week 1 Week 2 Week 3 Week 4

Main Lift Reps
(Set 4 AMRAP)

75% x5, 80% x5, 85% x5 x10-15 5

80% x3, 85% x3, 90% x3 x10-15 3

75% x5, 85% x3, 95% x1 x10-15 1

60% x5, 65% x5, 70% x5 x10-15 Deload

Assistance Reps Weekday Wednesday Push Press Main Lift Set 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 Cycle 1 1RM

Seated Overhead Press

Upright Row

Lateral Raise

Reverse Fly Choose 3

Back Squat

Jump Squat

Split Squats Thursday HIIT

12 week - 5/3/1 Training Programme Week 5 Week 6 Week 7 Week 8

75% x5, 80% x5, 85% x5 x10-15 Weekday Friday Squat Main Lift Set 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 Cycle 2 1RM 5 80% x3, 85% x3, 90% x3 x10-15 3 75% x5, 85% x3, 95% x1 x10-15 1 60% x5, 65% x5, 70% x5 x10-15 Deload

Front Squats

Walking Lunges

Leg Extensions

Choose 3

Glute-Ham Raise

Leg Press

Leg Curl

Crunches Saturday Off

12 week - 5/3/1 Training Programme Week 5 Week 6 Week 7 Week 8

75% x5, 80% x5, 85% x5 x10-15 Weekday Sunday Deadlift Main Lift Set 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 Cycle 2 1RM 5 80% x3, 85% x3, 90% x3 x10-15 3 75% x5, 85% x3, 95% x1 x10-15 1 60% x5, 65% x5, 70% x5 x10-15 Deload

Romanian Deadlift

Inverted Row

Dumbbell Row

T-bar Row Choose 3

Isolateral High Row

Pullovers

Pull-Downs

12 week - 5/3/1 Training Programme Week 5 Week 6 Week 7 Week 8

75% x5, 80% x5, 85% x5 x10-15 Weekday Monday Bench Press Main Lift Set 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 Cycle 2 1RM 5 80% x3, 85% x3, 90% x3 x10-15 3 75% x5, 85% x3, 95% x1 x10-15 1 60% x5, 65% x5, 70% x5 x10-15 Deload

Dumbbell Bench Press

Incline Bench Press

Chest Dips

Choose 3

Decline Bench Press

Push-Ups

Cable Tricep Extensions

Tricep PullDowns Tuesday HIIT

12 week - 5/3/1 Training Programme Week 5 Week 6 Week 7 Week 8

75% x5, 80% x5, 85% x5 x10-15 Weekday Wednesday Push Press Main Lift Set 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 Cycle 2 1RM 5 80% x3, 85% x3, 90% x3 x10-15 3 75% x5, 85% x3, 95% x1 x10-15 1 60% x5, 65% x5, 70% x5 x10-15 Deload

Seated Overhead Press

Upright Row

Lateral Raise

Reverse Fly Choose 3

Back Squat

Jump Squat

Split Squats Thursday HIIT

12 week - 5/3/1 Training Programme Week 9 Week 10 Week 11 Week 12

75% x5, 80% x5, 85% x5 x10-15 Weekday Friday Squat Main Lift Set 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 Cycle 3 1RM 5 80% x3, 85% 75% x5, 85% 60% x5, 65% x3, 90% x3 x3, 95% x1 x5, 70% x5 x10-15 3 x10-15 1 x10-15 Deload

Front Squats

Walking Lunges

Leg Extensions

Choose 3

Glute-Ham Raise

Leg Press

Leg Curl

Crunches Saturday Off

12 week - 5/3/1 Training Programme Week 9 Week 10 Week 11 Week 12

75% x5, 80% x5, 85% x5 x10-15 Weekday Sunday Deadlift Main Lift Set 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 Cycle 3 1RM 5 80% x3, 85% 75% x5, 85% 60% x5, 65% x3, 90% x3 x3, 95% x1 x5, 70% x5 x10-15 3 x10-15 1 x10-15 Deload

Romanian Deadlift

Inverted Row

Dumbbell Row

T-bar Row Choose 3

Isolateral High Row

Pullovers

Pull-Downs

12 week - 5/3/1 Training Programme Week 9 Week 10 Week 11 Week 12

75% x5, 80% x5, 85% x5 x10-15 Weekday Monday Bench Press Main Lift Set 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 Cycle 3 1RM 5 80% x3, 85% 75% x5, 85% 60% x5, 65% x3, 90% x3 x3, 95% x1 x5, 70% x5 x10-15 3 x10-15 1 x10-15 Deload

Dumbbell Bench Press

Incline Bench Press

Chest Dips

Choose 3

Decline Bench Press

Push-Ups

Cable Tricep Extensions

Tricep PullDowns Tuesday HIIT

12 week - 5/3/1 Training Programme Week 9 Week 10 Week 11 Week 12

75% x5, 80% x5, 85% x5 x10-15 Weekday Wednesday Push Press Main Lift Set 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 Cycle 3 1RM 5 80% x3, 85% 75% x5, 85% 60% x5, 65% x3, 90% x3 x3, 95% x1 x5, 70% x5 x10-15 3 x10-15 1 x10-15 Deload

Seated Overhead Press

Upright Row

Lateral Raise

Reverse Fly Choose 3

Back Squat

Jump Squat

Split Squats Thursday HIIT