The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
Month 3 / Week 5
DELOAD
Monday - 03-29-21
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 45lbs x 5
50% = 60lbs x 5
60% = 70lbs x 5
MAIN LIFT = 5 X 5 @ 60%
70lbs x 5
70lbs x 5
70lbs x 5
70lbs x 5
70lbs x 5
Dumbbell Press – 4 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
115lbs x 12
115lbs x 12
115lbs x 12
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Thread: 12-Week Shortcut To Size
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03-29-2021, 05:00 AM #901
-
03-31-2021, 04:56 AM #902
Ogus 7/5/3 Program
Month 3 / Week 5
DELOAD
Wednesday 03-31-21
Deadlift = 1RM = 220lbs
WARMUP = Bar x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 3
Main lift = 5 X 5 @ 60%
60% = 120lbs x 5
60% = 120lbs x 5
60% = 120lbs x 5
60% = 120lbs x 5
60% = 120lbs x 5
Barbell Row – 4 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
65lb X 10
65lb X 10
65lb X 10
65lb X 10
Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12
Barbell curls = 3 sets x 12
40lbs x 12
40lbs x 12
40lbs x 12
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04-02-2021, 04:48 AM #903
Ogus 7/5/3 Program
Month 3 / Week 5
DELOAD
Friday 04-02-21
Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
Main lift = 5 X 5 @ 60%
60% = 90lbs x 5
60% = 90lbs x 5
60% = 90lbs x 5
60% = 90lbs x 5
60% = 90lbs x 5
Dumbbell Bench Press – 4 sets of 12 reps ( next month = 40lbs x 8 )
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
Push Ups = 4 x 12
BW x 12
BW x 12
BW x 12
BW x 12
Butterflies
15lbs x 12
15lbs x 12
15lbs x 12
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04-04-2021, 07:21 AM #904
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
Month 4 / Week 1
Monday - 04-04-21
OH Press = 1RM = 135bs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 75lbs x 5
MAIN LIFT = 5 sets of 7 reps @ 75%
90lbs x 7
90lbs x 7
90lbs x 7
90lbs x 7
90lbs x 7
Dumbbell Press – 5 X 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
120lbs x 12
120lbs x 12
120lbs x 12
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04-06-2021, 05:16 AM #905
Ogus 7/5/3 Program
Month 4 / Week 1
Wednesday 04-06-21
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 85lbs x 5
50% = 105lbs x 5
60% = 125lbs x 3
Main lift = 5/3/1 Method
65% = 135lbs x 5
75% = 155lbs x 5
85% = 175lbs x 5 + 65% = 135lbs x 5
Barbell Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
60lb X 12
60lb X 12
60lb X 12
60lb X 12
60lb X 12
Bent over Dumbbell Rows = 4 X 13 ( slow controlled movement )
40lbs x 13
40lbs x 13
40lbs x 13
40lbs x 13
40lbs x 13
Barbell curls = 3 sets x 12
45lbs x 12
45lbs x 12
45lbs x 12
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04-08-2021, 05:11 AM #906
Ogus 7/5/3 Program
Month 4 / Week 1
Friday 04-08-21
Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 3
Main lift = 7 sets of 5 reps @ 80%
80% = 125lbs x 5
80% = 125lbs x 5
80% = 125lbs x 5
80% = 125lbs x 5
80% = 125lbs x 5
80% = 125lbs x 5
80% = 125lbs x 5
Dumbbell Bench Press – 5 sets of 12 reps ( next month = 40lbs x 8 )
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
Push Ups = 4 x 13
BW x 13
BW x 13
BW x 13
BW x 13
Butterflies
15lbs x 12
15lbs x 12
15lbs x 12
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04-11-2021, 07:22 AM #907
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
Month 4 / Week 2
Monday - 04-11-21
OH Press = 1RM = 135bs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 75lbs x 5
MAIN LIFT = 4 sets of 9 reps @ 70%
85lbs x 9
85lbs x 9
85lbs x 9
85lbs x 9
Dumbbell Press – 5 X 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
120lbs x 12
120lbs x 12
120lbs x 12
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04-13-2021, 05:15 AM #908
Ogus 7/5/3 Program
Month 4 / Week 2
Wednesday 04-13-21
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 85lbs x 5
50% = 105lbs x 5
60% = 125lbs x 3
Main lift = 5/3/1 Method
70% = 145lbs x 3
80% = 165lbs x 3
90% = 185lbs x 3 + 70% = 145lbs x 6
Barbell Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
60lb X 12
60lb X 12
60lb X 12
60lb X 12
60lb X 12
Bent over Dumbbell Rows = 4 X 13 ( slow controlled movement )
40lbs x 13
40lbs x 13
40lbs x 13
40lbs x 13
40lbs x 13
Barbell curls = 3 sets x 12
45lbs x 12
45lbs x 12
45lbs x 12
-
-
04-15-2021, 05:35 AM #909
Ogus 7/5/3 Program
Month 4 / Week 2
Friday 04-15-21
Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 3
Main lift = 10 sets of 3 reps @ 85%
85% = 135lbs x 3
85% = 135lbs x 3
85% = 135lbs x 3
85% = 135lbs x 3
85% = 135lbs x 3
85% = 135lbs x 3
85% = 135lbs x 3
85% = 135lbs x 3
85% = 135lbs x 3
85% = 135lbs x 3
Dumbbell Bench Press – 5 sets of 12 reps ( next month = 40lbs x 8 )
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
Push Ups = 4 x 13
BW x 13
BW x 13
BW x 13
BW x 13
Butterflies
15lbs x 12
15lbs x 12
15lbs x 12
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04-19-2021, 05:07 AM #910
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
Month 4 / Week 3
Monday - 04-19-21
OH Press = 1RM = 135bs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 75lbs x 5
MAIN LIFT = 7 sets of 5 reps @ 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 X 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
120lbs x 12
120lbs x 12
120lbs x 12
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04-21-2021, 04:42 AM #911
Ogus 7/5/3 Program
Month 4 / Week 3
Wednesday 04-21-21
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 85lbs x 5
50% = 105lbs x 5
60% = 125lbs x 3
Main lift = 5/3/1 Method
75% = 155lbs x 5
85% = 175lbs x 3
95% = 195lbs x 1
Barbell Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
60lb X 12
60lb X 12
60lb X 12
60lb X 12
60lb X 12
Bent over Dumbbell Rows = 4 X 13 ( slow controlled movement )
40lbs x 13
40lbs x 13
40lbs x 13
40lbs x 13
40lbs x 13
Barbell curls = 3 sets x 12
45lbs x 12
45lbs x 12
45lbs x 12
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04-23-2021, 03:54 AM #912
Ogus 7/5/3 Program
Month 4 / Week 3
Friday 04-23-21
Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 3
Main lift = 5 sets of 7 reps @ 75%
75% = 120lbs x 7
75% = 120lbs x 7
75% = 120lbs x 7
75% = 120lbs x 7
75% = 120lbs x 7
Dumbbell Bench Press – 5 sets of 12 reps ( next month = 40lbs x 8 )
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
Push Ups = 4 x 13
BW x 13
BW x 13
BW x 13
BW x 13
Butterflies
15lbs x 12
15lbs x 12
15lbs x 12
-
-
04-25-2021, 07:17 AM #913
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
Month 4 / Week 4
Monday - 04-25-21
OH Press = 1RM = 135bs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 75lbs x 5
MAIN LIFT = 10 sets of 3 reps @ 85%
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
Dumbbell Press – 5 X 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
120lbs x 12
120lbs x 12
120lbs x 12
-
04-27-2021, 05:10 AM #914
Ogus 7/5/3 Program
Month 4 / Week 4
Wednesday 04-27-21
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 85lbs x 5
50% = 105lbs x 5
60% = 125lbs x 3
DELOAD 5 X 5 @ 60%
60% = 125lbs x 5
60% = 125lbs x 5
60% = 125lbs x 5
60% = 125lbs x 5
60% = 125lbs x 5
Barbell Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
60lb X 12
60lb X 12
60lb X 12
60lb X 12
60lb X 12
Bent over Dumbbell Rows = 4 X 13 ( slow controlled movement )
40lbs x 13
40lbs x 13
40lbs x 13
40lbs x 13
40lbs x 13
Barbell curls = 3 sets x 12
45lbs x 12
45lbs x 12
45lbs x 12
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04-29-2021, 05:15 AM #915
Ogus 7/5/3 Program
Month 4 / Week 4
Friday 04-29-21
Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 3
Main lift = 4 sets of 9 reps @ 70%
70% = 110lbs x 9
70% = 110lbs x 9
70% = 110lbs x 9
70% = 110lbs x 9
Dumbbell Bench Press – 5 sets of 12 reps ( next month = 40lbs x 8 )
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
Push Ups = 4 x 13
BW x 13
BW x 13
BW x 13
BW x 13
Butterflies
15lbs x 12
15lbs x 12
15lbs x 12
-
05-01-2021, 03:10 PM #916
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
Month 4 / Week 5
DELOAD
Monday - 05-01-21
OH Press = 1RM = 135bs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 75lbs x 5
MAIN LIFT = 15 X 5 @ 60%
60% = 75lbs x 5
60% = 75lbs x 5
60% = 75lbs x 5
60% = 75lbs x 5
60% = 75lbs x 5 + 40% = 50lbs x 5
Dumbbell Press – 4 X 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
120lbs x 12
120lbs x 12
120lbs x 12
-
-
05-03-2021, 05:24 AM #917
Ogus 7/5/3 Program
Month 4 / Week 5
DELOAD
Monday - 05-03-21
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 85lbs x 5
50% = 105lbs x 5
60% = 125lbs x 3
DELOAD 5 X 5 @ 60%
60% = 125lbs x 5
60% = 125lbs x 5
60% = 125lbs x 5
60% = 125lbs x 5
60% = 125lbs x 5
Barbell Row – 4 sets of 12 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
60lb X 12
60lb X 12
60lb X 12
60lb X 12
Bent over Dumbbell Rows = 4 X 13 ( slow controlled movement )
40lbs x 13
40lbs x 13
40lbs x 13
40lbs x 13
40lbs x 13
Barbell curls = 3 sets x 12
45lbs x 12
45lbs x 12
45lbs x 12
-
05-05-2021, 04:46 AM #918
Ogus 7/5/3 Program
Month 4 / Week 5
DELOAD
Friday 05-05-21
Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 3
Main lift = 5 X 5 @ 60%
60% = 95lbs x 5
60% = 95lbs x 5
60% = 95lbs x 5
60% = 95lbs x 5
60% = 95lbs x 5
Dumbbell Bench Press – 4 sets of 12 reps ( next month = 40lbs x 8 )
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
Push Ups = 4 x 13
BW x 13
BW x 13
BW x 13
BW x 13
Butterflies
15lbs x 12
15lbs x 12
15lbs x 12
-
05-08-2021, 07:58 AM #919
The 5/3/1 Method
https://www.mensjournal.com/health-fitness/531-method/
Month 1 / Week 1
Saturday 05-08-21
OH Press = 1RM = 120bs
WARMUP = Bar x 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 65lbs x 5
Week 1 = 65% X 5, 75% X 5, 85% X 5+
65% = 70lbs x 5
75% = 80lbs x 5
85% = 90lbs x 5+
One Arm Dumbbell Press – 5 X 10
15lbs x 10
15lbs x 10
15lbs x 10
15lbs x 10
15lbs x 10
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
130lbs x 12
130lbs x 12
130lbs x 12Last edited by Darthdingo; 05-10-2021 at 07:03 AM.
-
05-10-2021, 06:03 AM #920
The 5/3/1 Method
https://www.mensjournal.com/health-fitness/531-method/
Month 1 / Week 1
Monday - 05-10-21
Deadlift = 1RM = 210lbs
WARMUP = Bar x 10
40% = 75lbs x 5
50% = 95lbs x 5
60% = 115lbs x 3
Week 1 = 65% X 5, 75% X 5, 85% X 5+
65% = 125lbs x 5
75% = 140lbs x 5
85% = 160lbs x 5+ 65% = 125lbs x 5
One-arm Barbell Row – 5 sets of 10 reps;
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Bent over Barbell Rows = 4 X 10 ( slow controlled movement )
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
Barbell curls = 3 sets x 12
50lbs x 12
50lbs x 12
50lbs x 12Last edited by Darthdingo; 05-10-2021 at 07:02 AM.
-
-
05-12-2021, 06:00 AM #921
The 5/3/1 Method
https://www.mensjournal.com/health-fitness/531-method/
Month 1 / Week 1
Wednesday 05-12-21
Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
Week 1 = 65% X 5, 75% X 5, 85% X 5+
65% = 100lbs x 5
75% = 115lbs x 5
85% = 130lbs x 5+ 65% = 100lbs x 5
Dumbbell Bench Press – 5 sets of 10 reps ( next month = 40lbs x 8 )
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
Push Ups = 4 x 10
BW x 10
BW x 10
BW x 10
BW x 10
Dips
12 reps
12 reps
12 reps
-
05-15-2021, 10:30 AM #922
The 5/3/1 Method
https://www.mensjournal.com/health-fitness/531-method/
Month 1 / Week 2
Saturday 05-15-21
OH Press = 1RM = 110bs
WARMUP = 12lbs Dumbbell X 20
WARMUP = 25lb free wight X 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 5
Week 1 = 70% X 3, 80% X 3, 90% X 3+
70% = 75lbs x 3
80% = 85lbs x 3
90% = 100lbs x 3+ 70% = 75lbs x 5
One Arm Dumbbell Press – 5 X 10
15lbs x 10
15lbs x 10
15lbs x 10
15lbs x 10
15lbs x 10
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
130lbs x 12
130lbs x 12
130lbs x 12Last edited by Darthdingo; 05-16-2021 at 02:40 PM.
-
05-23-2021, 11:33 AM #923
-
05-23-2021, 11:35 AM #924
The 5/3/1 Method
https://www.mensjournal.com/health-fitness/531-method/
Month 1 / Week 2
Sunday 05-23-21
OH Press = 1RM = 110bs
WARMUP = 12lbs Dumbbell X 20
WARMUP = 25lb free wight X 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 5
Week 1 = 70% X 3, 80% X 3, 90% X 3+
70% = 70lbs x 3
80% = 80lbs x 3
90% = 90lbs x 3+ 70% = 70lbs x 5
One Arm Dumbbell Press – 5 X 10
15lbs x 10
15lbs x 10
15lbs x 10
15lbs x 10
15lbs x 10
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
130lbs x 12
130lbs x 12
130lbs x 12
-
-
05-25-2021, 05:28 AM #925
The 5/3/1 Method
https://www.mensjournal.com/health-fitness/531-method/
Month 1 / Week 2
Tuesday - 05-25-21
Deadlift = 1RM = 200lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 3
5/3/1 Method
70% = 125lbs x 3
80% = 145lbs x 3
90% = 160lbs x 3+ 70% = 125lbs x 5
One-arm Barbell Row – 5 sets of 10 reps;
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Bent over Barbell Rows = 4 X 10 ( slow controlled movement )
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
Barbell curls = 3 sets x 12
50lbs x 12
50lbs x 12
50lbs x 12
-
05-27-2021, 04:38 AM #926
The 5/3/1 Method
https://www.mensjournal.com/health-fitness/531-method/
Month 1 / Week 2
Thursday 05-27-21
Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
5/3/1 Method
70% = 110lbs x 3
80% = 120lbs x 3
90% = 140lbs x 3 + 70% = 110lbs x 5
Dumbbell Bench Press – 5 sets of 10 reps ( next month = 40lbs x 8 )
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
Push Ups = 4 x 10
BW x 10
BW x 10
BW x 10
BW x 10
Dips
12 reps
12 reps
12 repsLast edited by Darthdingo; 05-31-2021 at 08:48 AM.
-
05-29-2021, 08:48 AM #927
The 5/3/1 Method
https://www.mensjournal.com/health-fitness/531-method/
Month 1 / Week 3
Saturday 05-29-21
OH Press = 1RM = 110bs
WARMUP = 12lbs Dumbbell X 20
WARMUP = 25lb free wight X 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 5
5/3/1
75% = 75lbs x 5
85% = 85lbs x 3
95% = 95lbs x 1+ 75% = 75lbs x 5
One Arm Dumbbell Press – 5 X 10
15lbs x 10
15lbs x 10
15lbs x 10
15lbs x 10
15lbs x 10
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
130lbs x 12
130lbs x 12
130lbs x 12Last edited by Darthdingo; 05-31-2021 at 08:48 AM.
-
05-31-2021, 08:51 AM #928
The 5/3/1 Method
https://www.mensjournal.com/health-fitness/531-method/
Month 1 / Week 3
Monday - 05-31-21
Deadlift = 1RM = 200lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 3
5/3/1 Method
75% = 135lbs x 5
85% = 155lbs x 3
95% = 170lbs x 1+ 75% = 135lbs x 5
One-arm Barbell Row – 5 sets of 10 reps;
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Bent over Barbell Rows = 4 X 10 ( slow controlled movement )
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
Barbell curls = 3 sets x 12
50lbs x 12
50lbs x 12
50lbs x 12Last edited by Darthdingo; 06-02-2021 at 05:18 AM.
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06-02-2021, 05:20 AM #929
The 5/3/1 Method
https://www.mensjournal.com/health-fitness/531-method/
Month 1 / Week 3
Wednesday 06-02-21
Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
5/3/1 Method
75% = 115lbs x 5
85% = 130lbs x 3
95% = 145lbs x 1+ 75% = 115lbs x 5
Dumbbell Bench Press – 5 sets of 10 reps ( next month = 40lbs x 8 )
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
Push Ups = 4 x 10
BW x 10
BW x 10
BW x 10
BW x 10
Dips
12 reps
12 reps
12 reps
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06-05-2021, 06:05 AM #930
The 5/3/1 Method
https://www.mensjournal.com/health-fitness/531-method/
Month 1 / Week 4 DELOAD
Saturday 06-05-21
OH Press = 1RM = 110bs
WARMUP = 12lbs Dumbbell X 20
WARMUP = 25lb free wight X 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 5 + 40% = 40lbs x 5
5/3/1
One Arm Dumbbell Press – 4 X 10 ( up weight Month 2 )
15lbs x 10
15lbs x 10
15lbs x 10
15lbs x 10
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
130lbs x 12
130lbs x 12
130lbs x 12
Side lateral shoulders w/Dumbbell
12lbs x 12
12lbs x 12
12lbs x 12Last edited by Darthdingo; 06-05-2021 at 07:34 AM.
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