5/3/1

1 RM 90 %
Press 55 Kg 50 Kg
Bench Press 82.5 Kg 75 Kg
Squat 105 Kg 95 Kg
Deadlift 115 Kg 105 Kg

Cycle 1
Day 1 Day 2
Squat Bench Press Deadlift Press
5 x 60 Kg 5 x 50 Kg 5 x 70 Kg 5 x 32.5 Kg
5 x 72.5 Kg 5 x 55 Kg 5 x 80 Kg 5 x 37.5 Kg
5+ x 80 Kg 5+ x 65 Kg 5+ x 90 Kg 5+ x 42.5 Kg

Day 3 Day 4
Squat Bench Press Deadlift Press
3 x 65 Kg 3 x 52.5 Kg 3 x 72.5 Kg 3 x 35 Kg
3 x 75 Kg 3 x 60 Kg 3 x 85 Kg 3 x 40 Kg
3+ x 85 Kg 3+ x 67.5 Kg 3+ x 95 Kg 3+ x 45 Kg

Day 5 Day 6

Squat Bench Press Deadlift Press

5 x 70 Kg 5 x 55 Kg 5 x 80 Kg 5 x 37.5 Kg
3 x 80 Kg 3 x 65 Kg 3 x 90 Kg 5 x 42.5 Kg
1+ x 90 Kg 1+ x 70 Kg 1+ x 100 Kg 5+ x 47.5 Kg