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

65% x5.5/3/1 Training Programme Week 1 Week 2 Week 3 Week 4 Main Lift Reps (Set 4 AMRAP) 75% x5. 85% x3. 80% x5. 90% x3 x10-15 3 75% x5. 85% x3.12 week . 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 . 95% x1 x10-15 1 60% x5. 85% x5 x10-15 5 80% x3.

90% x3 x10-15 3 75% x5. 80% x5. 85% x5 x10-15 5 80% x3. 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 . 85% x3. 85% x3. 95% x1 x10-15 1 60% x5.5/3/1 Training Programme Week 1 Week 2 Week 3 Week 4 Main Lift Reps (Set 4 AMRAP) 75% x5.12 week .

12 week . 80% x5. 85% x3. 95% x1 x10-15 1 60% 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 . 90% x3 x10-15 3 75% x5. 85% x5 x10-15 5 80% x3. 65% x5.5/3/1 Training Programme Week 1 Week 2 Week 3 Week 4 Main Lift Reps (Set 4 AMRAP) 75% x5. 85% x3.

12 week . 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. 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 . 80% x5.5/3/1 Training Programme Week 5 Week 6 Week 7 Week 8 75% x5. 85% x3.

80% x5. 85% x3.5/3/1 Training Programme Week 5 Week 6 Week 7 Week 8 75% x5. 70% x5 x10-15 Deload Romanian Deadlift Inverted Row Dumbbell Row T-bar Row Choose 3 Isolateral High Row Pullovers Pull-Downs . 85% x3. 95% x1 x10-15 1 60% x5.12 week . 65% x5. 90% x3 x10-15 3 75% 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.

65% x5.12 week . 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. 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 . 90% x3 x10-15 3 75% x5.5/3/1 Training Programme Week 5 Week 6 Week 7 Week 8 75% x5. 85% x3. 85% x3. 95% x1 x10-15 1 60% x5.

85% x3. 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. 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 . 65% x5. 95% x1 x10-15 1 60% x5.5/3/1 Training Programme Week 5 Week 6 Week 7 Week 8 75% x5. 80% x5. 90% x3 x10-15 3 75% x5.

12 week .5/3/1 Training Programme Week 9 Week 10 Week 11 Week 12 75% x5. 85% 75% x5. 80% 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 . 95% x1 x5. 65% x3. 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. 90% x3 x3. 85% 60% 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 . 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% x3.12 week . 95% x1 x5. 65% x3. 85% 75% x5. 85% 60% x5.5/3/1 Training Programme Week 9 Week 10 Week 11 Week 12 75% x5. 80% x5. 90% x3 x3.

95% x1 x5. 65% x3.12 week . 85% 75% x5. 80% x5.5/3/1 Training Programme Week 9 Week 10 Week 11 Week 12 75% x5. 90% x3 x3. 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 . 85% 60% 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% 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. 65% x3. 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 . 95% x1 x5. 80% x5. 85% 75% x5.5/3/1 Training Programme Week 9 Week 10 Week 11 Week 12 75% x5. 90% x3 x3.12 week . 85% 60% x5.

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