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  • JD 3day 5x5 Programme

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    Wantong Lao
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    © All Rights Reserved
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    18 views6 pages

    JD 3day 5x5 Programme

    Uploaded by

    Wantong Lao

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 6

    5x5 Programme

    Day 1 Sets Reps % Weight


    Squat 5 5 70% 80.5
    Bench 5 5 70% 0
    OHP 4 8
    Back Accessory 4 8
    Pull Ups 4 AMRAP

    Day 2 Sets Reps % Weight


    Deadlift 5 5 70% 0
    Leg Curl 3 12
    Facepulls 4 8
    Pull Ups 4 AMRAP

    Day 3 Sets Reps % Weight


    Squat 5 5 70% 80.5
    Bench 5 5 70% 0
    OHP 3 12
    Back Accessory 4 8
    Pull Ups 4 AMRAP

    Movement 1RM
    Squat 115
    Bench 0
    Deadlift 0
    5x5 Programme
    Day 1 Sets Reps % Weight
    Squat 5 5 72% 82.8
    Bench 5 5 72% 0
    OHP 4 8
    Back Accessory 4 8
    Pull Ups 4 AMRAP

    Day 2 Sets Reps % Weight


    Deadlift 5 5 72% 0
    Leg Curl 3 12
    Facepulls 4 8
    Pull Ups 4 AMRAP

    Day 3 Sets Reps % Weight


    Squat 5 5 72% 82.8
    Bench 5 5 72% 0
    OHP 3 12
    Back Accessory 4 8
    Pull Ups 4 AMRAP

    Movement 1RM
    Squat 115
    Bench 0
    Deadlift 0
    5x5 Programme
    Day 1 Sets Reps % Weight
    Squat 5 5 74% 85.1
    Bench 5 5 74% 0
    OHP 4 8
    Back Accessory 4 8
    Pull Ups 4 AMRAP

    Day 2 Sets Reps % Weight


    Deadlift 5 5 74% 0
    Leg Curl 3 12
    Facepulls 4 8
    Pull Ups 4 AMRAP

    Day 3 Sets Reps % Weight


    Squat 5 5 74% 85.1
    Bench 5 5 74% 0
    OHP 3 12
    Back Accessory 4 8
    Pull Ups 4 AMRAP

    Movement 1RM
    Squat 115
    Bench 0
    Deadlift 0
    5x5 Programme
    Day 1 Sets Reps % Weight
    Squat 5 5 76% 87.4
    Bench 5 5 76% 0
    OHP 4 8
    Back Accessory 4 8
    Pull Ups 4 AMRAP

    Day 2 Sets Reps % Weight


    Deadlift 5 5 76% 0
    Leg Curl 3 12
    Facepulls 4 8
    Pull Ups 4 AMRAP

    Day 3 Sets Reps % Weight


    Squat 5 5 76% 87.4
    Bench 5 5 76% 0
    OHP 3 12
    Back Accessory 4 8
    Pull Ups 4 AMRAP

    Movement 1RM
    Squat 115
    Bench 0
    Deadlift 0
    5x5 Programme
    Day 1 Sets Reps % Weight
    Squat 5 5 78% 89.7
    Bench 5 5 78% 0
    OHP 4 8
    Back Accessory 4 8
    Pull Ups 4 AMRAP

    Day 2 Sets Reps % Weight


    Deadlift 5 5 78% 0
    Leg Curl 3 12
    Facepulls 4 8
    Pull Ups 4 AMRAP

    Day 3 Sets Reps % Weight


    Squat 5 5 78% 89.7
    Bench 5 5 78% 0
    OHP 3 12
    Back Accessory 4 8
    Pull Ups 4 AMRAP

    Movement 1RM
    Squat 115
    Bench 0
    Deadlift 0
    5x5 Programme
    Day 1 Sets Reps % Weight
    Squat 5 5 80% 92
    Bench 5 5 80% 0
    OHP 4 8
    Back Accessory 4 8
    Pull Ups 4 AMRAP

    Day 2 Sets Reps % Weight


    Deadlift 5 5 80% 0
    Leg Curl 3 12
    Facepulls 4 8
    Pull Ups 4 AMRAP

    Day 3 Sets Reps % Weight


    Squat 5 5 80% 92
    Bench 5 5 80% 0
    OHP 3 12
    Back Accessory 4 8
    Pull Ups 4 AMRAP

    Movement 1RM
    Squat 115
    Bench 0
    Deadlift 0

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