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  • 531 Singles

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    ΓΕΩΡΓΙΟΣ ΠΑΠΑΔΟΠΟΥΛΟΣ
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    This document outlines a 4-week training program following the 5/3/1 methodology. It includes the weight and reps for each lift - overhead press, deadlift, bench press, and squat - for the main and supplemental work in each of the four weeks. The final week is focused on finding 1 rep maxes rather than continuing to add weight.

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    This document outlines a 4-week training program following the 5/3/1 methodology. It includes the weight and reps for each lift - overhead press, deadlift, bench press, and squat - for the main and supplemental work in each of the four weeks. The final week is focused on finding 1 rep maxes rather than continuing to add weight.

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    Attribution Non-Commercial (BY-NC)
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    10 views2 pages

    531 Singles

    Uploaded by

    ΓΕΩΡΓΙΟΣ ΠΑΠΑΔΟΠΟΥΛΟΣ
    This document outlines a 4-week training program following the 5/3/1 methodology. It includes the weight and reps for each lift - overhead press, deadlift, bench press, and squat - for the main and supplemental work in each of the four weeks. The final week is focused on finding 1 rep maxes rather than continuing to add weight.

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    of 2

    Matt Rhodes variation for 5/3/1

    set 1 set 2 set 3 singles

    Week 1 Weight Reps 35 3 40 3 45 3 48 3 singles

    OH Press Week 2 Week 3 Weight Reps Weight Reps 35 5 40 5 40 5 45 3 45 5 50 1 none 48 2 singles Deadlift Week 2 Week 3 Weight Reps Weight Reps 55 5 60 5 60 5 70 3 70 5 80 1 none 80 2 singles Bench Press

    Week 4 Weight 25 30 30 none

    Max

    47.5

    set 1 set 2 set 3 singles

    Week 1 Weight Reps 60 3 65 3 75 3 80 3 singles

    Week 4 Weight 40 45 50 none

    Max

    80

    set 1 set 2 set 3 singles

    Week 1 Weight Reps 50 3 60 3 65 3 70 3 singles

    Week 2 Weight Reps 50 5 55 5 60 5 none

    Week 3 Weight Reps 55 5 60 3 70 1 70 2 singles Squat

    Week 4 Weight 35 40 45 none

    Max

    70

    set 1 set 2 set 3 singles

    Week 1 Weight Reps 40 3 45 3 50 3 55 3 singles

    Week 2 Weight Reps 40 5 45 5 50 5 none

    Week 3 Weight Reps 45 5 50 3 55 1 55 2 singles

    Week 4 Weight 30 35 35 none

    Max

    Final sets are NOT taken to failure

    55

    Week 4 Reps

    5 5 5
    none

    Week 4 Reps

    5 5 5
    none

    Week 4 Reps

    5 5 5
    none

    Week 4 Reps

    5 5 5
    none

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