12-Week Shortcut To Size

**Darthdingo** · 12-19-2018, 06:29 PM

Ogus 7/5/3 Program

Month 10 / Week 1

Thursday 12-20-18

Bench Press = 1RM = 200lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 3
Main lift = 4 X 9 @ 70%
125lbs x 9
125lbs x 9
125lbs x 9
125lbs x 9

Dumbbell Bench Press – 5 sets of 10 reps
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10

Push Ups = 5 X 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Chair Dips = 3 X 12
BW x 12
BW x 12
BW x 12

**Darthdingo** · 12-23-2018, 07:39 AM

Ogus 7/5/3 Program

Month 10 / Week 2

Sunday 12-23-18

OH Press = 1RM = 140lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 75lbs x 3
Main lift = 5 X 7 @ 75%
95lbs x 7
95lbs x 7
95lbs x 7
95lbs x 7
95lbs x 7

Dumbbell Press – 5 sets of 10 reps
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11

One arm barbell push = 5 x 10
22.5lbs x 10
22.5lbs x 10
22.5lbs x 10
22.5lbs x 10
22.5lbs x 10

Barbell Upright Row = 3 X 12
20lbs x 12
20lbs x 12
20lbs x 12

**Darthdingo** · 12-25-2018, 07:37 AM

Ogus 7/5/3 Program

Month 10 / Week 2

Tuesday 12-25-18

Deadlift = 1RM = 235lbs ( up 5lbs each month )
WARMUP = Bar x 10
40% = 890bs x 5
50% = 110bs x 5
60% = 130lbs x 3
Main lift = 5 X 7 @ 75%
160lbs x 7
160lbs x 7
160lbs x 7
160lbs x 7
160lbs x 7

Dumbbell Rows = 5 X 10
35lb X 12
35lb X 12
35lb X 12
35lb X 12
35lb X 12

T-bar Rows = 5 sets of 10 reps
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

Dumbbell overhead tricep extension ( up weight 5lbs / month )
30lbs x 12
30lbs x 12
30lbs x 12

**Darthdingo** · 12-27-2018, 05:11 AM

Ogus 7/5/3 Program

Month 10 / Week 2

Thursday 12-27-18

Bench Press = 1RM = 200lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 3
Main lift = 5 X 7 @ 75%
135lbs x 7
135lbs x 7
135lbs x 7
135lbs x 7
135lbs x 7

Dumbbell Bench Press – 5 sets of 10 reps
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10

Chair Dips = 5 X 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Push Ups = 3 X 10
BW x 10
BW x 10
BW x 10

**Darthdingo** · 12-29-2018, 10:26 AM

Ogus 7/5/3 Program

Month 10 / Week 3

Saturday 12-29-18

OH Press = 1RM = 140lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 75lbs x 3
Main lift = 7 X 5 @ 80%
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5

Dumbbell Press – 5 sets of 10 reps
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11

One arm barbell push = 5 x 10
22.5lbs x 10
22.5lbs x 10
22.5lbs x 10
22.5lbs x 10
22.5lbs x 10

Barbell Upright Row = 3 X 12
20lbs x 12
20lbs x 12
20lbs x 12

**Darthdingo** · 12-31-2018, 09:00 AM

Ogus 7/5/3 Program

Month 10 / Week 3

Monday 12-31-18

Deadlift = 1RM = 235lbs ( up 5lbs each month )
WARMUP = Bar x 10
40% = 890bs x 5
50% = 110bs x 5
60% = 130lbs x 3
Main lift = 7 X 5 @ 80%
170lbs x 5
170lbs x 5
170lbs x 5
170lbs x 5
170lbs x 5
170lbs x 5
170lbs x 5

Dumbbell Rows = 5 X 10
35lb X 12
35lb X 12
35lb X 12
35lb X 12
35lb X 12

T-bar Rows = 5 sets of 10 reps
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

Dumbbell overhead tricep extension ( up weight 5lbs / month )
30lbs x 12
30lbs x 12
30lbs x 12

**Darthdingo** · 01-02-2019, 04:40 AM

Ogus 7/5/3 Program

Month 10 / Week 3

Wednesday 01-02-19

Bench Press = 1RM = 200lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 3
Main lift = 7 X 5 @ 80%
145lbs x 5
145lbs x 5
145lbs x 5
145lbs x 5
145lbs x 5
145lbs x 5
145lbs x 5

Dumbbell Bench Press – 5 sets of 10 reps
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10

Chair Dips = 5 X 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Push Ups = 3 X 10
BW x 10
BW x 10
BW x 10

**Darthdingo** · 01-04-2019, 05:06 AM

Ogus 7/5/3 Program

Month 10 / Week 4

Friday 01-04-19

OH Press = 1RM = 140lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 75lbs x 3
Main lift = 10 X 3 @ 85%
110lbs x 3
110lbs x 3
110lbs x 3
110lbs x 3
110lbs x 3
110lbs x 3
110lbs x 3
110lbs x 3
110lbs x 3
110lbs x 3

Dumbbell Press – 5 sets of 10 reps
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11

One arm barbell push = 5 x 10
22.5lbs x 10
22.5lbs x 10
22.5lbs x 10
22.5lbs x 10
22.5lbs x 10

Barbell Upright Row = 3 X 12
20lbs x 12
20lbs x 12
20lbs x 12

**Darthdingo** · 01-06-2019, 09:35 AM

Ogus 7/5/3 Program

Month 10 / Week 4

Sunday 01-06-19

Deadlift = 1RM = 235lbs ( up 5lbs each month )
WARMUP = Bar x 10
40% = 890bs x 5
50% = 110bs x 5
60% = 130lbs x 3
Main lift = 10 X 3 @ 85%
180lbs x 3
180lbs x 3
180lbs x 3
180lbs x 3
180lbs x 3
180lbs x 3
180lbs x 3
180lbs x 3
180lbs x 3
180lbs x 3

Dumbbell Rows = 5 X 10
35lb X 12
35lb X 12
35lb X 12
35lb X 12
35lb X 12

T-bar Rows = 5 sets of 10 reps
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

Dumbbell overhead tricep extension ( up weight 5lbs / month )
30lbs x 12
30lbs x 12
30lbs x 12

**Darthdingo** · 01-09-2019, 05:17 AM

Ogus 7/5/3 Program

Month 10 / Week 4

Wednesday 01-09-19

Bench Press = 1RM = 200lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 3
Main lift = 10 X 3 @ 85%
155lbs x 3
155lbs x 3
155lbs x 3
155lbs x 3
155lbs x 3
155lbs x 3
155lbs x 3
155lbs x 3
155lbs x 3
155lbs x 3

Dumbbell Bench Press – 5 sets of 10 reps
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10

Chair Dips = 5 X 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Push Ups = 3 X 10
BW x 10
BW x 10
BW x 10

**Darthdingo** · 01-11-2019, 05:34 AM

Ogus 7/5/3 Program

Month 10 / Week 5

DELOAD

Friday 01-11-19

OH Press = 1RM = 140lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 75lbs x 3
Main lift = 5 X 5 @ 60%
75lbs x 5
75lbs x 5
75lbs x 5
75lbs x 5
75lbs x 5

Dumbbell Press – 5 sets of 10 reps
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11

One arm barbell push = 4 x 10
22.5lbs x 10
22.5lbs x 10
22.5lbs x 10
22.5lbs x 10

Barbell Upright Row = 3 X 12
20lbs x 12
20lbs x 12
20lbs x 12

**Darthdingo** · 01-13-2019, 07:51 AM

Ogus 7/5/3 Program

Month 10 / Week 5

DELOAD

Sunday 01-13-19

Deadlift = 1RM = 235lbs ( up 5lbs each month )
WARMUP = Bar x 10
40% = 890bs x 5
50% = 110bs x 5
60% = 130lbs x 3
Main lift = 5 X 5 @ 60%
130lbs x 5
130lbs x 5
130lbs x 5
130lbs x 5
130lbs x 5

Dumbbell Rows = 5 X 10
35lb X 12
35lb X 12
35lb X 12
35lb X 12
35lb X 12

T-bar Rows = 4 sets of 10 reps
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

Dumbbell overhead tricep extension ( up weight 5lbs / month )
30lbs x 12
30lbs x 12
30lbs x 12

**Darthdingo** · 01-15-2019, 05:36 AM

Ogus 7/5/3 Program

Month 10 / Week 5

DELOAD

Wednesday 01-15-19

Bench Press = 1RM = 200lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 3
Main lift = 5 X 5 @ 60%
110lbs x 5
110lbs x 5
110lbs x 5
110lbs x 5
110lbs x 5

Dumbbell Bench Press – 4 sets of 10 reps
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10

Chair Dips = 4 X 10
BW x 10
BW x 10
BW x 10
BW x 10

Push Ups = 3 X 10
BW x 10
BW x 10
BW x 10

**Darthdingo** · 01-18-2019, 06:27 AM

5/3/1

Month 1 / Week 1

Friday 01-18-19

OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
Main lift = 3 X 5
65% = 75lbs x 5 reps
75% = 85lbs x 5 reps
85% = 95lbs x 5 reps + FIRST SET LAST = 65% = 75lbs x 5 reps

Dumbbell Press – 4 X 12 @ 50%
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12

Barbell Upright row - 4 X 12
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12

Dumbbell Lateral Raises - 4 X 15
12lbs x 15
12lbs x 15
12lbs x 15
12lbs x 15

Standing barbell curls - 4 X 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

**Darthdingo** · 01-20-2019, 07:22 AM

5/3/1

Month 1 / Week 1

Sunday 01-20-19

Deadlift = 1RM = 240lbs ( up 10lbs each month )
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 110bs x 5
60% = 130lbs x 3
Main lift = 3 X 5
65% = 140lbs x 5 reps
75% = 160lbs x 5 reps
85% = 185lbs x 5 reps + FIRST SET LAST = 65% = 140lbs x 5 reps

Bent over Dumbbell Rows = 4 X 15 ( slow controlled movement )
30lb X 15
30lb X 15
30lb X 15
30lb X 15

Bent over barbell rows = 4 X 12
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12

Chin ups = 3 sets x 5
X 5
X 5
X 5

**Darthdingo** · 01-21-2019, 07:36 PM

5/3/1

Month 1 / Week 1

Wednesday 01-22-19

Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Main lift = 3 X 5
65% = 100lbs x 5 reps
75% = 115lbs x 5 reps
85% = 130lbs x 5 reps + FIRST SET LAST = 65% = 100lbs x 5 reps

Dumbbell Bench Press – 4 sets of 15 reps ( up weight Month 2 )
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15

Chair Dips = 4 X 12 ( up reps to 15 Month 2 )
BW x 12
BW x 12
BW x 12
BW x 12

Overhead Triceps Dumbbell = 4 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

Push Ups = 3 X 10
BW x 10
BW x 10
BW x 10

**Darthdingo** · 01-23-2019, 06:16 PM

5/3/1

Month 1 / Week 2

Friday 01-18-19

OH Press = 1RM = 120lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
Main lift = 3 X 3
70% = 75lbs x 3 reps
80% = 90lbs x 3 reps
90% = 100lbs x 3 reps + FIRST SET LAST = 70% = 75lbs x 3 reps

Dumbbell Press – 4 X 12 @ 50%
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12

Barbell Upright row - 4 X 12
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12

Dumbbell Lateral Raises - 4 X 15
12lbs x 15
12lbs x 15
12lbs x 15
12lbs x 15

Standing barbell curls - 4 X 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

**Darthdingo** · 01-26-2019, 06:14 AM

5/3/1

Month 1 / Week 2

Saturday 01-26-19

Deadlift = 1RM = 240lbs ( up 10lbs each month )
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 110bs x 5
60% = 130lbs x 3
Main lift = 3 X 5
70% = 150lbs x 3 reps
80% = 170lbs x 3 reps
90% = 195lbs x 3 reps + FIRST SET LAST = 70% = 150lbs x 5 reps

Bent over Dumbbell Rows = 4 X 15 ( slow controlled movement )
30lb X 15
30lb X 15
30lb X 15
30lb X 15

Bent over barbell rows = 4 X 12
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12

Chin ups = 3 sets x 5
X 5
X 5
X 5

**Darthdingo** · 01-27-2019, 06:43 PM

5/3/1

Month 1 / Week 2

Monday 01-28-19

Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Main lift = 3 X 3
70% = 110lbs x 3 reps
80% = 125lbs x 3 reps
90% = 140lbs x 5 reps + FIRST SET LAST = 70% = 110lbs x 5 reps

Dumbbell Bench Press – 4 sets of 15 reps ( up weight Month 2 )
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15

Chair Dips = 4 X 12 ( up reps to 15 Month 2 )
BW x 12
BW x 12
BW x 12
BW x 12

Overhead Triceps Dumbbell = 4 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

Push Ups = 3 X 10
BW x 10
BW x 10
BW x 10

**Darthdingo** · 01-30-2019, 07:09 AM

5/3/1

Month 1 / Week 3

Friday 01-30-19

OH Press = 1RM = 120lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
Main lift = 5/3/1
75% = 80lbs x 5 reps
85% = 90lbs x 3 reps
95% = 105lbs x 3 reps + FIRST SET LAST = 75% = 80lbs x 5 reps

Dumbbell Press – 4 X 12 @ 50%
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12

Barbell Upright row - 4 X 12
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12

Dumbbell Lateral Raises - 4 X 15
12lbs x 15
12lbs x 15
12lbs x 15
12lbs x 15

Standing barbell curls - 4 X 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

**Darthdingo** · 02-03-2019, 07:51 AM

5/3/1

Month 1 / Week 3

Sunday 02-03-19

Deadlift = 1RM = 240lbs ( up 10lbs each month )
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 110bs x 5
60% = 130lbs x 3
Main lift = 5/3/1
75% = 160lbs x 5 reps
85% = 185lbs x 3 reps
95% = 205lbs x 3 reps + FIRST SET LAST = 75% = 160lbs x 5 reps

Bent over Dumbbell Rows = 4 X 15 ( slow controlled movement )
30lb X 15
30lb X 15
30lb X 15
30lb X 15

Bent over barbell rows = 4 X 12
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12

Chin ups = 3 sets x 5
X 5
X 5
X 5

**Darthdingo** · 02-04-2019, 06:37 PM

5/3/1

Month 1 / Week 3

Tuesday 02-05-19

Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Main lift = 5/3/1
75% = 115lbs x 5 reps
85% = 130lbs x 3 reps
95% = 145lbs x 1 reps + FIRST SET LAST = 75% = 115lbs x 5 reps

Dumbbell Bench Press – 4 sets of 15 reps ( up weight Month 2 )
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15

Chair Dips = 4 X 12 ( up reps to 15 Month 2 )
BW x 12
BW x 12
BW x 12
BW x 12

Overhead Triceps Dumbbell = 4 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

Push Ups = 3 X 10
BW x 10
BW x 10
BW x 10

**Darthdingo** · 02-07-2019, 05:28 PM

5/3/1

Month 2 / Week 1

Friday 02-08-19

OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
Main lift = 5 X 5
65% = 75lbs x 5 reps
75% = 85lbs x 5 reps
85% = 95lbs x 5 reps + FIRST SET LAST = 65% = 75lbs x 5 reps

Dumbbell Press – 4 X 9 @ 60%
70lbs x 9
70lbs x 9
70lbs x 9
70lbs x 9

Barbell Upright row - 4 X 12
25lbs x 12
25lbs x 12
25lbs x 12
25lbs x 12

Dumbbell Lateral Raises - 4 X 15
12lbs x 15
12lbs x 15
12lbs x 15
12lbs x 15

Standing barbell curls - 4 X 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10

**Darthdingo** · 02-10-2019, 07:50 AM

5/3/1

Month 2 / Week 1

Sunday 02-10-19

Deadlift = 1RM = 250lbs ( up 10lbs each month )
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 110bs x 5
60% = 130lbs x 3
Main lift = 5 X 5
65% = 145lbs x 5 reps
75% = 165lbs x 5 reps
85% = 190lbs x 5 reps + FIRST SET LAST = 65% = 145lbs x 5 reps

Bent over Dumbbell Rows = 4 X 12 ( slow controlled movement )
35lb X 12
35lb X 12
35lb X 12
35lb X 12

Bent over barbell rows = 4 X 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

T-bar Rows = 3 sets x 8
105lbs x 8
105lbs x 8
105lbs x 8

**Darthdingo** · 02-11-2019, 06:31 PM

5/3/1

Month 2 / Week 1

Tuesday 02-12-19

Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Main lift = 5 X 5
65% = 105lbs x 5 reps
75% = 120lbs x 5 reps
85% = 135lbs x 5 reps + FIRST SET LAST = 65% = 105lbs x 5 reps

Dumbbell Bench Press – 4 sets of 12 reps ( up weight Month 2 )
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12

Chair Dips = 4 X 15 ( up reps to 15 Month 2 )
BW x 15
BW x 15
BW x 15
BW x 15

Overhead Triceps Dumbbell = 4 X 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

Push Ups = 3 X 12
BW x 12
BW x 12
BW x 12

**Darthdingo** · 02-15-2019, 05:08 AM

5/3/1

Month 2 / Week 2

Friday 02-15-19

OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
Main lift = 3 X 3
70% = 80lbs x 3 reps
80% = 90lbs x 3 reps
90% = 100lbs x 3 reps + FIRST SET LAST = 70% = 80lbs x 3 reps

Dumbbell Press – 4 X 9 @ 60%
70lbs x 9
70lbs x 9
70lbs x 9
70lbs x 9

Barbell Upright row - 4 X 12
25lbs x 12
25lbs x 12
25lbs x 12
25lbs x 12

Dumbbell Lateral Raises - 4 X 15
12lbs x 15
12lbs x 15
12lbs x 15
12lbs x 15

Standing barbell curls - 4 X 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10

**Darthdingo** · 02-17-2019, 09:03 AM

5/3/1

Month 2 / Week 2

Sunday 02-17-19

Deadlift = 1RM = 250lbs ( up 10lbs each month )
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 110bs x 5
60% = 130lbs x 3
Main lift = 3 X 3
70% = 160lbs x 3 reps
80% = 180lbs x 3 reps
90% = 200lbs x 3 reps + FIRST SET LAST = 70% = 160lbs x 3 reps

Bent over Dumbbell Rows = 4 X 12 ( slow controlled movement )
35lb X 12
35lb X 12
35lb X 12
35lb X 12

Bent over barbell rows = 4 X 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

T-bar Rows = 3 sets x 8
105lbs x 8
105lbs x 8
105lbs x 8

**Darthdingo** · 02-19-2019, 04:59 AM

5/3/1

Month 2 / Week 2

Tuesday 02-19-19

Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Main lift = 3 X 3
70% = 110lbs x 3 reps
80% = 125lbs x 3 reps
90% = 140lbs x 3 reps + FIRST SET LAST = 70% = 110lbs x 5 reps

Dumbbell Bench Press – 4 sets of 12 reps ( up weight Month 2 )
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12

Chair Dips = 4 X 15 ( up reps to 15 Month 2 )
BW x 15
BW x 15
BW x 15
BW x 15

Overhead Triceps Dumbbell = 4 X 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

Push Ups = 3 X 12
BW x 12
BW x 12
BW x 12

**Darthdingo** · 02-21-2019, 04:49 PM

5/3/1

Month 2 / Week 3

Friday 02-22-19

OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
Main lift = 5/3/1
75% = 85lbs x 5 reps
85% = 95lbs x 3 reps
95% = 105lbs x 1 reps + FIRST SET LAST = 75% = 85lbs x 5 reps

Dumbbell Press – 4 X 9 @ 60%
70lbs x 9
70lbs x 9
70lbs x 9
70lbs x 9

Barbell Upright row - 4 X 12
25lbs x 12
25lbs x 12
25lbs x 12
25lbs x 12

Dumbbell Lateral Raises - 4 X 15
12lbs x 15
12lbs x 15
12lbs x 15
12lbs x 15

Standing barbell curls - 4 X 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10

**Darthdingo** · 02-24-2019, 02:30 AM

5/3/1

Month 2 / Week 3

Sunday 02-24-19

Deadlift = 1RM = 250lbs ( up 10lbs each month )
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 110bs x 5
60% = 130lbs x 3
Main lift = 5/3/1
75% = 170lbs x 5 reps
85% = 190lbs x 3 reps
95% = 215lbs x 1 reps + FIRST SET LAST = 75% = 170lbs x 5 reps

Bent over Dumbbell Rows = 4 X 12 ( slow controlled movement )
35lb X 12
35lb X 12
35lb X 12
35lb X 12

Bent over barbell rows = 4 X 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

T-bar Rows = 3 sets x 8
105lbs x 8
105lbs x 8
105lbs x 8

Thread: 12-Week Shortcut To Size

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