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7 Week 5/3/1 Hypertrophy Program

Start date
Squat max
Bench max
Deadlift max
OH Press max

Monday, August 31, 2015
230
140
260
100

Date
Monday, August 31, 2015

Notes:Put achievable maxes in the
"+" means as many reps as p
Take rest as required on the fi
Accessory reps decrease wee
If there is time at the end of a
Week 6 retests maxes - these
Extra session could be arms o
Day
0

Squat
1
Set
135
Kg
5
Rep
Actual 0

2
155
5
0

Notes

Wednesday, September 02, 2015

2

Bench
Set
Kg
Rep
Actual

1
82
5
0

2
95
5
0

Notes

Friday, September 04, 2015

4

Deadlift
Set
1
Kg
152
5
Rep
Actual 0

2
176
5
0

Notes

Monday, September 07, 2015

7

Squat
Set
1
Kg
145
3
Rep
Actual 0

2
166
3
0

Notes

Wednesday, September 09, 2015

9

Bench
Set
Kg

1
88

2
101

September 21. September 14. 2015 16 Bench Set Kg Rep Actual 1 95 5 0 2 107 3 0 Notes Friday. 2015 23 Bench Set Kg 1 84 2 96 . September 11. September 16. 2015 Monday. September 18. 2015 11 14 Deadlift 1 Set 164 Kg 3 Rep Actual 0 2 187 3 0 Notes Squat 1 Set 155 Kg 5 Rep Actual 0 2 176 3 0 Notes Wednesday. September 23. 2015 18 Deadlift 1 Set 176 Kg 5 Rep Actual 0 2 199 3 0 Notes Monday. 2015 21 Squat 1 Set 138 Kg 5 Rep Actual 0 2 159 5 0 Notes Wednesday.Rep Actual 3 0 3 0 Notes Friday.

October 07. 2015 Monday. September 28. September 30. 2015 30 Bench Set Kg Rep Actual 1 90 3 0 2 103 3 0 Notes Friday. 2015 32 35 Deadlift 1 Set 167 Kg 3 Rep Actual 0 2 191 3 0 Notes Squat 1 Set Kg 159 5 Rep Actual 0 2 180 3 0 Notes Wednesday. 2015 28 Squat Set 1 Kg 148 3 Rep Actual 0 2 170 3 0 Notes Wednesday. September 25.Rep Actual 5 0 5 0 Notes Friday. 2015 25 Deadlift 1 Set 155 Kg 5 Rep Actual 0 2 179 5 0 Notes Monday. October 02. 2015 37 Bench Set 1 2 . October 05.

2015 44 Bench Set Kg Rep Actual Notes Friday. 2015 39 Deadlift 1 Set 179 Kg 5 Rep Actual 0 2 203 3 0 Notes Monday. October 14. 2015 42 Squat Set Kg Rep Actual 1 85 5 0 2 106 5 0 1 51 5 0 2 64 5 0 Notes Wednesday. October 16. October 09.Kg Rep Actual 96 5 0 109 3 0 Notes Friday. 2015 46 Deadlift 1 Set 96 Kg 5 Rep Actual 0 Notes 2 120 5 0 . October 12.

make sure plates / numbers are noted . Rest sets Leg Extension Set Kg Rep Actual Slingshot Bench Set Kg . Should mobilise thoracic before starting. Do not k 3 107 5+ 0 4 95 5 0 5 82 5 0 Overhead Press Set 1 2 Kg 59 59 10 10 Rep Actual 0 0 3 59 10 0 4 59 10 0 5 59 10 0 Form note: deep breath needed. Probably more beneficial to make it a conditioning session 3 176 5+ 0 4 155 5 0 5 135 5 0 Squat 1 Set 135 Kg 10 Rep Actual 0 2 135 10 0 3 135 10 0 4 135 10 0 5 135 10 0 Leg Extension Set Kg Rep Actual Form note: Slow and contr and down. Avoid leaning back and push overhead. bench leg raises.No ere is time at the end of a session do some ab work (hanging leg raises.try to pause 1sec on the chest .these become the new max to repeat the program a session could be arms or shoulders. 3 186 3+ 0 3 113 4 166 3 0 4 101 5 145 3 0 5 88 Squat Set 1 Kg 145 8 Rep Actual 0 2 145 8 0 Overhead Press 1 2 Set 63 63 Kg 3 145 8 0 3 63 4 145 8 0 4 63 5 145 8 0 5 63 Slingshot Bench Set Kg Rep Actual Form notes: touch and g decent Pull Ups Set Kg Rep Actual Form note: Wide overh Controlled reps only. 3 199 5+ 0 4 176 5 0 5 152 5 0 Pendlay Row Set 1 Kg 61 10 Rep Actual 0 2 61 10 0 3 61 10 0 4 61 10 0 5 61 10 0 Form note: control negative .chievable maxes in the yellow not conservative means as many reps as possible but stop 1 before failing ideally rest as required on the first block then try to restrict below 2 minutes (maximum) after that ssory reps decrease week by week allowing weights to increase .) k 6 retests maxes .Maintain back angle. etc.

3+ 0 3 211 3+ 0 3 197 1+ 0 3 120 1+ 0 3 0 4 187 3 0 4 176 3 0 4 107 3 0 3 0 Rep Actual 8 0 5 164 3 0 Pendlay Row 1 Set 66 Kg 8 Rep Actual 0 5 155 5 0 Squat 1 Set 155 Kg 5 Rep Actual 0 5 95 5 0 3 222 1+ 0 4 199 3 0 5 176 5 0 3 180 5+ 0 4 159 5 0 5 138 5 0 Squat 1 Set 138 Kg 10 Rep Actual 0 4 96 5 84 2 66 8 0 2 155 5 0 Overhead Press Set 1 2 Kg 68 68 5 5 Rep Actual 0 0 Pendlay Row 1 Set 70 Kg 5 Rep Actual 0 3 109 8 0 8 0 3 66 8 0 3 155 5 0 3 68 5 0 8 0 4 66 8 0 4 155 5 0 4 68 5 0 8 0 5 66 8 0 5 155 5 0 Pull Ups Set Kg Rep Actual 4 70 5 0 5 70 5 0 2 138 10 0 3 138 10 0 4 138 10 0 5 138 10 0 4 60 Leg Extension Set Kg Rep Actual 5 68 5 0 3 70 5 0 3 60 Pull Ups Set Kg Rep Actual Slingshot Bench Set Kg Rep Actual 2 70 5 0 Overhead Press Set 1 2 Kg 60 60 Rep Actual 5 60 Leg Extension Set Kg Rep Actual Slingshot Bench Set Kg .

3 191 3+ 0 3 116 3+ 0 3 215 3+ 0 4 170 3 0 4 103 3 0 4 191 3 0 Squat Set 1 Kg 148 8 Rep Actual 0 5 148 3 0 2 148 8 0 Overhead Press 1 2 Set 65 65 Kg 8 8 Rep Actual 0 0 5 90 3 0 Dumbell Set Kg Rep Actual 5 167 3 0 3 201 1+ 0 4 Max 1 5 180 3 0 6 159 5 0 3 4 5 6 Row 1 2 8 0 8 0 Squat 1 Set Kg 159 5 Rep Actual 0 3 148 8 0 3 65 8 0 4 148 8 0 4 65 8 0 Leg Extension Set Kg Rep Actual 5 148 8 0 Slingshot Bench Set Kg Rep Actual 5 65 8 0 Pull Ups Set Kg Rep Actual 3 Heavy 8 0 4 5 8 0 8 0 2 159 5 0 3 159 5 0 4 159 5 0 5 159 5 0 3 4 5 Overhead Press Set 1 2 . Little momentum.5+ 0 3 203 5+ 0 5 0 4 179 5 0 5 0 10 0 Rep Actual 10 0 Dumbell Row 1 2 Set Kg 10 10 Rep Actual 0 0 5 155 5 0 10 0 3 Heavy 10 0 10 0 10 0 4 5 10 0 10 0 Rep Actual Pull Ups Set Kg Rep Actual Form Note: Use a bench. Pull dumbell back.

122 1+ 0 3 227 1+ 0 3 127 5 0 3 77 5 0 3 143 5 0 Max 1 4 Max 1 109 3 0 5 203 3 0 96 5 0 6 179 5 0 Kg Rep Actual 69 5 0 Dumbell Set Kg Rep Actual Squat Set 1 Kg 138 5 Rep Actual 0 69 5 0 69 5 0 69 5 0 69 5 0 Row 1 2 4 5 5 0 5 0 3 Heavy 5 0 5 0 5 0 2 138 5 0 Overhead Press Set 1 2 Kg 60 60 5 5 Rep Actual 0 0 Dumbell Set Kg Rep Actual Row 1 2 5 0 5 0 3 138 5 0 4 138 5 0 5 138 5 0 3 60 5 0 4 60 5 0 5 60 5 0 3 Light 5 0 4 5 5 0 5 0 Leg Extension Set Kg Rep Actual Slingshot Bench Set Kg Rep Actual Pull Ups Set Kg Rep Actual .

middle of the bar to centre of forehead. Do not use momentum up.mbers are noted . Leg Extension 1 2 8 0 Lying Hamstring Curl Set 1 2 3 Kg 8 8 8 Rep Actual 0 0 0 3 97 Skull Crush 1 2 3 Set Heavy (+5) Kg 8 0 8 0 Slingshot Bench 1 2 97 97 3 SS . Form notes: touch and go . Do not use momentum. Rest 90s between sets Form note: Take the wide grip on the EZ bar. SS Pull Ups 2 BW Max 0 3 10 0 Form notes: lead extension with the wrists . Controlled reps only.control decent 1 BW Max 0 Skull Crush Set 1 2 Kg Heavy 10 10 Rep Actual 0 0 EZ Bar Preacher Curls Set 1 2 3 Kg Heavy 10 10 10 Rep Actual 0 0 0 3 BW Max 0 4 10 0 Form note: Wide overhand grip. Sink right down into the preacher bench.Note form notes Leg Extension 1 2 10 0 10 0 Lying Hamstring Curl 1 2 3 Set Kg 10 10 10 Rep Actual 0 0 0 3 10 0 Form note: Slow and controlled both up and down. Do not kick up. Slingshot Bench 1 2 90 90 10 10 0 0 3 90 10 0 Form note: Again slow and controlled.

8 0 8 0 8 0 Rep Actual Pull Ups 1 BW Max 0 2 BW Max 0 Leg Extension 1 2 5 0 5 0 Slingshot Bench 1 2 104 104 5 5 0 0 2 BW Max 0 Leg Extension 1 2 10 0 10 0 Slingshot Bench 1 2 92 92 8 0 8 0 EZ Bar Preacher Curls 1 2 3 Set Heavy Kg 8 8 8 Rep Actual 0 0 0 3 BW Max 0 5 0 Lying Hamstring Curl 1 2 3 Set Kg 5 5 5 Rep Actual 0 0 0 3 104 5 0 Skull Crush Set 1 2 3 Kg Heavy (+5) 5 5 5 Rep Actual 0 0 0 3 SS Pull Ups 1 BW Max 0 8 0 EZ Bar Preacher Curls 1 2 3 Set Heavy Kg 5 5 5 Rep Actual 0 0 0 3 BW Max 0 10 0 Lying Hamstring Curl 1 2 3 Set Kg 10 10 10 Rep Actual 0 0 0 3 92 Skull Crush Set 1 2 Kg Heavy 3 SS 3 4 8 0 4 5 0 .

No swinging. Leg Extension 1 2 8 0 8 0 Slingshot Bench 1 2 99 99 8 8 0 0 8 0 Lying Hamstring Curl Set 1 2 3 Kg 8 8 8 Rep Actual 0 0 0 3 99 8 0 Skull Crush 1 2 3 Set Heavy (+5) Kg 8 8 8 Rep Actual 0 0 0 3 SS Pull Ups 1 BW Max 0 2 BW Max 0 Standing Alternating Curls 1 2 3 4 Set Heavy Kg 8 8 8 8 Rep Actual 0 0 0 0 3 BW Max 0 Leg Extension 1 2 Set Kg 5 5 Rep Actual 0 0 Slingshot Bench Set 1 2 5 0 Lying Hamstring Curl 1 2 3 Set Kg 5 5 5 Rep Actual 0 0 0 3 Skull Crush Set 1 3 2 3 .10 0 10 0 10 0 Rep Actual Pull Ups 1 BW Max 0 2 BW Max 0 10 0 10 0 10 0 Standing Alternating Curls 1 2 3 4 Set Heavy Kg 10 10 10 10 Rep Actual 0 0 0 0 3 BW Max 0 Form note: Elbows stay back. Turn of the wrist at the top. 1 rep = 1 curl on each arm.

106 Kg 5 Rep Actual 0 Pull Ups 1 Set BW Kg Max Rep Actual 0 Leg Extension 1 2 Light 5 5 0 0 Slingshot Bench 1 2 71 71 5 5 0 0 106 5 0 2 BW Max 0 2 BW 3 71 5 0 3 BW 0 0 SS Kg Rep Actual Heavy (+5) 5 5 5 0 0 0 Standing Alternating Curls 1 2 3 Set Heavy Kg 5 5 5 Rep Actual 0 0 0 Lying Hamstring Curl Set 1 2 3 Kg Light 5 5 5 Rep Actual 0 0 0 5 0 50% last week's Max 0 3 BW Max 0 3 Pull Ups 1 BW 106 5 0 SS Skull Crush Set 1 Kg 5 Rep Actual 0 2 Light 5 0 3 5 0 Standing Alternating Curls 1 2 3 4 Set Light Kg 5 5 5 5 Rep Actual 0 0 0 0 4 5 0 .

Conditioning Ideally 2 times a week any of the following. October 12. 2015 Monday. Do intervals with prescriubed rest until times fall away: Rowing intervals Running intervals Yolk walk Farmers Carry KB TABATA etc Week Commencing Monday. September 07. October 05. 2015 Monday. August 31. 2015 Monday. 2015 Monday. 2015 Monday. September 28. September 21. 2015 Conditioning Type . September 14. 2015 Monday.

riubed rest until times fall away: Results Notes This is a maxout strength week so conditioning should be minimal .

week 7.8 181 25 1.e.2 12 0.7 each way per week.2 100 Patterson. Michael: Should not be trying to achieve more than 0.Diet Weight: (kg) Height: (cm) Age: Activity Level: Body Fat: KG Loss / Gain per Week Target Weight after 7 weeks Taget wight after 6 months Non-Training Day Calories Protein Carbs Fat 94. 2826 188 104 184 Light Training Day (i. additional arms day) Calories 3226 Protein 188 Carbs 209 Fat 182 Heavy Training Day (i.e. conditioning. Listed Strength Sessions) Calories 3626 Protein 188 Carbs 313 Fat 180 .2 96.

2 = Sedentary (Little or no exercise and desk job) •1.3-1. Priority 1: Calorie total Priority 2: Protein total Priority 3: Macro Balance Priority 4: Get carbs in around the workout and fats at the other end of the day .Activity Level: •1.5-1.7-1.8 = Very Active (Physically demanding lifestyle) •1.9-2.4 = Lightly Active (Little daily activity) •1.0 = Extremely Active (Hard daily exercise or sports and physical job) Notes: These are outline only and weight should be monitored each day for first 7 week sat the same time After 7 weeks overall trend should be looked at and calories adjusted accordingly.6 = Moderately Active (Moderately active daily life) •1.