5/3/1 Spread Sheet Exercise 1 Rep Max 531 Max Press 150 135 Deadlift 420 380 Bench

245 225 Squat 385 350 Week 1 Monday: Press 90 x5 105 x5 115 x5+ Press Variation Vol. Vertical Pulling Rear Delt Triceps Triceps Week 2 Monday: Press 95 x3 110 x3 125 x3+ Press Variation Vol. Vertical Pulling Rear Delt Triceps Triceps Week 3 Monday: Press 105 x5 115 x3 130 x1+ Press Variation Vol. Vertical Pulling Rear Delt Triceps Triceps Week 4: DELOAD Monday: Press 55 x5 70 x5 85 x5 Press Variation Vol. Vertical Pulling Rear Delt Triceps Triceps *All schemes are written as SETS x REPS (e.g. 3x12; 5x10; 5x3) *Exercises in coupled in BOLD are supersets *If Exercise is repeated next week with less reps = more weight *Ab work can be done on lower body days

Tuesday: Deadlift 250 x5 285 x5 325 x5+ Hamstring Volume Quad Dominant KB Variant Biceps Biceps Tuesday: Deadlift 270 x3 305 x3 345 x3+ Hamstring Volume Quad Dominant KB Variant Biceps Biceps Tuesday: Deadlift 285 x5 325 x3 365 x1+ Hamstring Volume Quad Dominant KB Variant Biceps Biceps Tuesday: Deadlift 155 x5 190 x5 230 x5 Hamstring Volume Quad Dominant KB Variant Biceps Biceps

Wednesday: OFF

Thursday: Bench 150 x5 170 x5 195 x5+ Chest Press Var. Vol. Horizontal Pulling Rear Delt/Med Delt Triceps Triceps Thursday: Bench 160 x3 180 x3 205 x3+ Chest Press Var. Vol. Horizontal Pulling Rear Delt/Med Delt Triceps Triceps Thursday: Bench 170 x5 195 x3 215 x1+ Chest Press Var. Vol. Horizontal Pulling Rear Delt/Med Delt Triceps Triceps Thursday: Bench 90 x5 115 x5 135 x5 Chest Press Var. Vol. Horizontal Pulling Rear Delt/Med Delt Triceps Triceps

Friday: Squat 230 x5 265 x5 300 x5+ Squat Variant <60% KB Quad Biceps Biceps Friday: Squat 245 x3 280 x3 315 x3+ Squat Variant <60% KB Quad Biceps Biceps Friday: Squat 265 x5 300 x3 335 x1+ Squat Variant <60% KB Quad Biceps Biceps Friday: Squat 140 x5 175 x5 210 x5 Squat Variant <60% KB Quad Biceps Biceps

Conditioning

Wednesday: OFF

Conditioning

Wednesday: OFF

Conditioning

Wednesday: OFF

Conditioning

Conditioning: 3-4x a Week Progression: Add 5lbs for upper body lifts; 10lbs for lower body lifts, then recalculate max for next cycle Drop your ego and get STRONG!!!

Exercise 1 Rep Max 531 Max Press 170 155 Deadlift 445 405 Bench 260 235 Squat 395 360 Week 1 Monday: Press 105 x5 120 x5 135 x5+ Press Variation Vol. Vertical Pulling Rear Delt Triceps Triceps Week 2 Monday: Press 110 x3 125 x3 140 x3+ Press Variation Vol. Vertical Pulling Rear Delt Triceps Triceps Week 3 Monday: Press 120 x5 135 x3 150 x1+ Press Variation Vol. Vertical Pulling Rear Delt Triceps Triceps Week 4: DELOAD Monday: Press 65 x5 80 x5 95 x5 Press Variation Vol. Vertical Pulling Rear Delt Triceps Triceps

*All schemes are written as SETS x REPS (e.g. 3x12; 5x10; 5x3) *Exercises in coupled in BOLD are supersets *If Exercise is repeated next week with less reps = more weight *Ab work can be done on lower body days

Tuesday: Deadlift 265 x5 305 x5 345 x5+ Hamstring Volume Quad Dominant KB Variant Biceps Biceps Tuesday: Deadlift 285 x3 325 x3 365 x3+ Hamstring Volume Quad Dominant KB Variant Biceps Biceps Tuesday: Deadlift 305 x5 345 x3 385 x1+ Hamstring Volume Quad Dominant KB Variant Biceps Biceps Tuesday: Deadlift 165 x5 205 x5 245 x5 Hamstring Volume Quad Dominant KB Variant Biceps Biceps

Wednesday: OFF

Thursday: Bench 155 x5 180 x5 200 x5+ Chest Press Var. Vol. Horizontal Pulling Rear Delt/Med Delt Triceps Triceps Thursday: Bench 165 x3 190 x3 215 x3+ Chest Press Var. Vol. Horizontal Pulling Rear Delt/Med Delt Triceps Triceps Thursday: Bench 180 x5 200 x3 225 x1+ Chest Press Var. Vol. Horizontal Pulling Rear Delt/Med Delt Triceps Triceps Thursday: Bench 95 x5 120 x5 145 x5 Chest Press Var. Vol. Horizontal Pulling Rear Delt/Med Delt Triceps Triceps

Friday: Squat 235 x5 270 x5 310 x5+ Squat Variant <60% KB Quad Biceps Biceps Friday: Squat 255 x3 290 x3 325 x3+ Squat Variant <60% KB Quad Biceps Biceps Friday: Squat 270 x5 310 x3 345 x1+ Squat Variant <60% KB Quad Biceps Biceps Friday: Squat 145 x5 180 x5 220 x5 Squat Variant <60% KB Quad Biceps Biceps

Conditioning

Wednesday: OFF

Conditioning

Wednesday: OFF

Conditioning

Wednesday: OFF

Conditioning

Conditioning: 3-4x a Week Progression: Add 5lbs for upper body lifts; 10lbs for lower body lifts, then recalculate max for next cycle Drop your ego and get STRONG!!!

Exercise 1 Rep Max 531 Max Press 175 160 Deadlift 455 410 Bench 265 240 Squat 405 365 Week 1 Monday: Press 105 x5 120 x5 140 x5+ Press Variation Vol. Vertical Pulling Rear Delt Triceps Triceps Week 2 Monday: Press 115 x3 130 x3 145 x3+ Press Variation Vol. Vertical Pulling Rear Delt Triceps Triceps Week 3 Monday: Press 120 x5 140 x3 155 x1+ Press Variation Vol. Vertical Pulling Rear Delt Triceps Triceps Week 4: DELOAD Monday: Press 65 x5 80 x5 100 x5 Press Variation Vol. Vertical Pulling Rear Delt Triceps Triceps

*All schemes are written as SETS x REPS (e.g. 3x12; 5x10; 5x3) *Exercises in coupled in BOLD are supersets *If Exercise is repeated next week with less reps = more weight *Ab work can be done on lower body days

Tuesday: Deadlift 270 x5 310 x5 350 x5+ Hamstring Volume Quad Dominant KB Variant Biceps Biceps Tuesday: Deadlift 290 x3 330 x3 370 x3+ Hamstring Volume Quad Dominant KB Variant Biceps Biceps Tuesday: Deadlift 310 x5 350 x3 390 x1+ Hamstring Volume Quad Dominant KB Variant Biceps Biceps Tuesday: Deadlift 165 x5 205 x5 250 x5 Hamstring Volume Quad Dominant KB Variant Biceps Biceps

Wednesday: OFF

Thursday: Bench 160 x5 180 x5 205 x5+ Chest Press Var. Vol. Horizontal Pulling Rear Delt/Med Delt Triceps Triceps Thursday: Bench 170 x3 195 x3 220 x3+ Chest Press Var. Vol. Horizontal Pulling Rear Delt/Med Delt Triceps Triceps {13181} Thursday: Bench 180 x5 205 x3 230 x1+ Chest Press Var. Vol. Horizontal Pulling Rear Delt/Med Delt Triceps Triceps Thursday: Bench 100 x5 120 x5 145 x5 Chest Press Var. Vol. Horizontal Pulling Rear Delt/Med Delt Triceps Triceps

Friday: Squat 240 x5 275 x5 315 x5+ Squat Variant <60% KB Quad Biceps Biceps Friday: Squat 260 x3 295 x3 330 x3+ Squat Variant <60% KB Quad Biceps Biceps Friday: Squat 275 x5 315 x3 350 x1+ Squat Variant <60% KB Quad Biceps Biceps Friday: Squat 150 x5 185 x5 220 x5 Squat Variant <60% KB Quad Biceps Biceps

Conditioning

Wednesday: OFF

Conditioning

Wednesday: OFF

Conditioning

Wednesday: OFF

Conditioning

Conditioning: 3-4x a Week Progression: Add 5lbs for upper body lifts; 10lbs for lower body lifts, then recalculate max for next cycle Drop your ego and get STRONG!!!

Exercise Press Deadlift Bench Squat

1 Rep Max 531 Max 5 RM 150 135 420 380 250 225 385 350

130 360 215 350

Monday DB Press Wt PU Tricep Tricep

5x10-20 4x5 3x8 3x10-15

Assistance Template Wednesday Row 5x10-20 R. Delt 5x10-20 Bicep 3x8 Bicep 3x10-15 Thursday:

Friday Sh. Press V. Pull Tricep Tricep

5x10-20 5x10-20 3x8 3x10-15

Week 1 Monday: Push Squat Volume Warmup 2x5 Warmup 1x3 280 3x5 Bench 531 150 x5 170 x5 195 x5+ Week 2 Monday: Push Squat Volume Warmup 2x5 Warmup 1x3 285 3x5 Bench 531 160 x3 180 x3 205 x3+ Week 3 Monday: Push Squat Volume Warmup 2x5 Warmup 1x3 290 3x5 Bench 531 170 x5 195 x3 215 x1+ Week 4: DELOAD Monday: Push Squat Warmup Warmup 160 Bench 90 115 135 Deload 2x5 1x3 3x10 Deload x5 x5 x5

Tuesday:

Wednesday: Pull Front Squat 160 3x5

Friday: Squat 531 230 x5 265 x5 300 x5+ Press 531 90 x5 105 x5 115 x5+ Friday: Squat Squat 531 245 x3 280 x3 315 x3+ Press 531 95 x3 110 x3 125 x3+ Friday: Squat Squat 531 265 x5 300 x3 335 x1+ Press 531 105 x5 115 x3 130 x1+ Friday: Squat Squat 140 175 210 Press 55 70 85 Deload x5 x5 x5 Deload x5 x5 x5 Squat

COND-ON Deadlift 531 250 x5 285 x5 325 x5+ Tuesday: Wednesday: Pull Front Squat 165 3x5 COND-ON Deadlift 531 270 x3 305 x3 345 x3+ Tuesday: Wednesday: Pull Front Squat 170 3x5 COND-ON Deadlift 531 285 x5 325 x3 365 x1+ Tuesday: Wednesday: Pull Front Squat 180 3x5 COND-ON Deadlift 155 190 230 Deload x5 x5 x5

COND-OFF

Thursday:

COND-OFF

Thursday:

COND-OFF

Thursday:

COND-OPT

Conditioning: 3-4x a Week Progression: Add 5lbs for upper body lifts; 10lbs for lower body lifts, recalculate max for next cycle Drop your ego and get STRONG!!!