12-Week Shortcut To Size

**Darthdingo** · 08-14-2021, 07:45 AM

The 5/3/1 Method

https://www.mensjournal.com/health-fitness/531-method/

Month 4 / Week 3

Saturday 08-14-21

Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 85lbs x 5
50% = 105lbs x 5
60% = 125lbs x 5
5/3/1 Method
70% @ 145lbs x 5
80% @ 165lbs x 3
90% @ 185lbs x 1 + 70% @ 145lbs x 5

One-arm Barbell Row – 5 sets of 12 reps;
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12

T-bar Rows = 4 X 10 ( slow controlled movement )
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10

Dumbbell curls = 3 sets x
30lbs x 8
30lbs x 10
30lbs x 12

**Darthdingo** · 08-16-2021, 04:52 AM

The 5/3/1 Method

https://www.mensjournal.com/health-fitness/531-method/

Month 4 / Week 3

Monday 08-16-21

Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 85lbs x 5
60% = 100lbs x 5
5/3/1 Method;
75% @ 125lbs X 3
85% @ 140lbs X 3
95% @ 160lbs X 1 + 125lbs X 5

Dumbbell Bench Press – 5 sets of 12 reps
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12

Push Ups = 4 x 13
BW x 13
BW x 13
BW x 13
BW x 13

Dips
12 reps
12 reps
12 reps

**Darthdingo** · 08-18-2021, 05:48 AM

The 5/3/1 Method

https://www.mensjournal.com/health-fitness/531-method/

Month 5 / Week 1

Wednesday 08-18-21

OH Press = 1RM = 130lbs
WARMUP = 12lbs Dumbbell X 20
WARMUP = 25lb free wight X 10
40% = 45lbs x 5
50% = 60lbs x 5
60% = 70lbs x 5
5/3/1 Method;
65% @ 75lbs X 5
75% @ 90lbs X 5
85% @ 100lbs X 5+ 75lbs X 5

One Arm Dumbbell Press – 5 X 10 ( up weight Month 6 )
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8

Dumbbell Upright Row - 4 X 8 ( up weight 5lbs ea month )
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12

Barbell Shrugs - 3 X 12 ( Up wight 5lbs next month )
150lbs x 12
150lbs x 12
150lbs x 12

Dumbbell Shoulder Laterals ( 2 X 12 )
12lbs x 12
12lbs x 12

**Darthdingo** · 08-20-2021, 04:56 AM

The 5/3/1 Method

https://www.mensjournal.com/health-fitness/531-method/

Month 5 / Week 1

Friday 08-20-21

Deadlift = 1RM = 240lbs
WARMUP = Bar x 10
40% = 85lbs x 5
50% = 110lbs x 5
60% = 130lbs x 5
5/3/1 Method
65% @ 140lbs x 5
75% @ 160lbs x 5
85% @ 185lbs x 5 + 75% @ 140lbs x 5

One-arm Barbell Row – 5 sets of 13 reps;
40lbs x 13
40lbs x 13
40lbs x 13
40lbs x 13
40lbs x 13

T-bar Rows = 4 X 10 ( slow controlled movement )
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10

Dumbbell curls = 3 sets x
30lbs x 8
30lbs x 10
30lbs x 12

**Darthdingo** · 08-22-2021, 06:54 AM

The 5/3/1 Method

https://www.mensjournal.com/health-fitness/531-method/

Month 5 / Week 1

Sunday 08-22-21

Bench Press = 1RM = 190lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 85lbs x 5
60% = 105lbs x 5
5/3/1 Method;
65% @ 110lbs X 5
75% @ 130lbs X 5
85% @ 145lbs X 5 + 110lbs X 5

Dumbbell Bench Press – 5 sets of 13 reps
40lb Dumbbells x 13
40lb Dumbbells x 13
40lb Dumbbells x 13
40lb Dumbbells x 13
40lb Dumbbells x 13

Push Ups = 4 x 14
BW x 14
BW x 14
BW x 14
BW x 14

Dips
12 reps
12 reps
12 reps

**Darthdingo** · 08-24-2021, 05:31 AM

The 5/3/1 Method

https://www.mensjournal.com/health-fitness/531-method/

Month 5 / Week 2

Tuesday 08-24-21

OH Press = 1RM = 130lbs
WARMUP = 12lbs Dumbbell X 20
WARMUP = 25lb free wight X 10
40% = 45lbs x 5
50% = 60lbs x 5
60% = 70lbs x 5
5/3/1 Method;
70% @ 80lbs X 3
80% @ 95lbs X 3
90% @ 105lbs X 3+ 80lbs X 5

One Arm Dumbbell Press – 5 X 10 ( up weight Month 6 )
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8

Dumbbell Upright Row - 4 X 8 ( up weight 5lbs ea month )
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12

Barbell Shrugs - 3 X 12 ( Up wight 5lbs next month )
150lbs x 12
150lbs x 12
150lbs x 12

Dumbbell Shoulder Laterals ( 2 X 12 )
12lbs x 12
12lbs x 12

**Darthdingo** · 08-26-2021, 05:20 AM

The 5/3/1 Method

https://www.mensjournal.com/health-fitness/531-method/

Month 5 / Week 2

Thursday 08-26-21

Deadlift = 1RM = 240lbs
WARMUP = Bar x 10
40% = 85lbs x 5
50% = 110lbs x 5
60% = 130lbs x 5
5/3/1 Method
70% @ 150lbs x 3
80% @ 170lbs x 3
90% @ 195lbs x 3 + 80% @ 150lbs x 5

One-arm Barbell Row – 5 sets of 13 reps;
40lbs x 13
40lbs x 13
40lbs x 13
40lbs x 13
40lbs x 13

T-bar Rows = 4 X 10 ( slow controlled movement )
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10

Dumbbell curls = 3 sets x
30lbs x 8
30lbs x 10
30lbs x 12

**Darthdingo** · 08-28-2021, 11:22 AM

The 5/3/1 Method

https://www.mensjournal.com/health-fitness/531-method/

Month 5 / Week 2

Saturday 08-28-21

Bench Press = 1RM = 190lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 85lbs x 5
60% = 105lbs x 5
5/3/1 Method;
70% @ 120lbs X 3
80% @ 135lbs X 3
90% @ 155lbs X 3 + 120lbs X 5

Dumbbell Bench Press – 5 sets of 13 reps
40lb Dumbbells x 13
40lb Dumbbells x 13
40lb Dumbbells x 13
40lb Dumbbells x 13
40lb Dumbbells x 13

Push Ups = 4 x 14
BW x 14
BW x 14
BW x 14
BW x 14

Dips
12 reps
12 reps
12 reps

**Darthdingo** · 08-30-2021, 05:20 AM

The 5/3/1 Method

https://www.mensjournal.com/health-fitness/531-method/

Month 5 / Week 3

Monday 08-30-21

OH Press = 1RM = 130lbs
WARMUP = 12lbs Dumbbell X 20
WARMUP = 25lb free wight X 10
40% = 45lbs x 5
50% = 60lbs x 5
60% = 70lbs x 5
5/3/1 Method;
75% @ 90lbs X 5
85% @ 100lbs X 3
95% @ 110lbs X 1+ 90lbs X 5

One Arm Dumbbell Press – 5 X 10 ( up weight Month 6 )
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8

Dumbbell Upright Row - 4 X 8 ( up weight 5lbs ea month )
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12

Barbell Shrugs - 3 X 12 ( Up wight 5lbs next month )
150lbs x 12
150lbs x 12
150lbs x 12

Dumbbell Shoulder Laterals ( 2 X 12 )
12lbs x 12
12lbs x 12

**Darthdingo** · 09-01-2021, 05:25 AM

The 5/3/1 Method

https://www.mensjournal.com/health-fitness/531-method/

Month 5 / Week 3

Wednesday 09-01-21

Deadlift = 1RM = 240lbs
WARMUP = Bar x 10
40% = 85lbs x 5
50% = 110lbs x 5
60% = 130lbs x 5
5/3/1 Method
75% @ 160lbs x 5
85% @ 180lbs x 3
95% @ 200lbs x 1 + 85% @ 160lbs x 5

One-arm Barbell Row – 5 sets of 13 reps;
40lbs x 13
40lbs x 13
40lbs x 13
40lbs x 13
40lbs x 13

T-bar Rows = 4 X 10 ( slow controlled movement )
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10

Dumbbell curls = 3 sets x
30lbs x 8
30lbs x 10
30lbs x 12

**Darthdingo** · 09-03-2021, 04:58 AM

The 5/3/1 Method

https://www.mensjournal.com/health-fitness/531-method/

Month 5 / Week 3

Friday 09-03-21

Bench Press = 1RM = 190lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 85lbs x 5
60% = 105lbs x 5
5/3/1 Method;
75% @ 130lbs X 5
85% @ 145lbs X 3
95% @ 160lbs X 1 + 130lbs X 5

Dumbbell Bench Press – 5 sets of 13 reps
40lb Dumbbells x 13
40lb Dumbbells x 13
40lb Dumbbells x 13
40lb Dumbbells x 13
40lb Dumbbells x 13

Push Ups = 4 x 14
BW x 14
BW x 14
BW x 14
BW x 14

Dips
12 reps
12 reps
12 reps

**Darthdingo** · 09-05-2021, 08:57 AM

The 5/3/1 Method

https://www.mensjournal.com/health-fitness/531-method/

DELOAD

Month 5 / Week 4

Sunday 09-05-21

OH Press = 1RM = 130lbs
WARMUP = 12lbs Dumbbell X 20
WARMUP = 25lb free wight X 10
40% = 45lbs x 5
50% = 60lbs x 5
60% = 70lbs x 5 + 40% = 45lbs x 5

One Arm Dumbbell Press – 4 X 10 ( up weight Month 6 )
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8

Dumbbell Upright Row - 4 X 8 ( up weight 5lbs ea month )
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12

Barbell Shrugs - 3 X 12 ( Up wight 5lbs next month )
150lbs x 12
150lbs x 12
150lbs x 12

Dumbbell Shoulder Laterals ( 2 X 12 )
12lbs x 12
12lbs x 12

**Darthdingo** · 09-07-2021, 05:23 AM

The 5/3/1 Method

https://www.mensjournal.com/health-fitness/531-method/

DELOAD

Month 5 / Week 4

Tuesday 09-07-21

Deadlift = 1RM = 240lbs
WARMUP = Bar x 10
40% = 85lbs x 5
50% = 110lbs x 5
60% = 130lbs x 5 + 40% = 85lbs x 5

One-arm Barbell Row – 4 sets of 13 reps;
40lbs x 13
40lbs x 13
40lbs x 13
40lbs x 13

T-bar Rows = 4 X 10 ( slow controlled movement )
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10

Dumbbell curls = 3 sets x
30lbs x 8
30lbs x 10
30lbs x 12

**Darthdingo** · 09-09-2021, 05:26 AM

The 5/3/1 Method

https://www.mensjournal.com/health-fitness/531-method/

DELOAD

Month 5 / Week 4

Thursday 09-09-21

Bench Press = 1RM = 190lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 85lbs x 5
60% = 105lbs x 5 + 40% = 70lbs x 5

Dumbbell Bench Press – 5 sets of 13 reps
40lb Dumbbells x 13
40lb Dumbbells x 13
40lb Dumbbells x 13
40lb Dumbbells x 13
40lb Dumbbells x 13

Push Ups = 4 x 14
BW x 14
BW x 14
BW x 14
BW x 14

Dips
12 reps
12 reps
12 reps

**Darthdingo** · 09-12-2021, 06:09 AM

The 5/3/1 Method

https://www.mensjournal.com/health-fitness/531-method/

Month 6 / Week 1

Sunday 09-12-21

OH Press = 1RM = 135lbs
WARMUP = 12lbs Dumbbell X 20
WARMUP = 25lb free wight X 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 75lbs x 5
5/3/1 Method;
65% @ 80lbs X 5
75% @ 90lbs X 5
85% @ 105lbs X 5 + 80lbs X 5

Dumbbell Press – 5 X 10 ( up weight Month 6 )
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8

Dumbbell Shoulder Laterals ( 4 X 10 )
15lbs x 10
15lbs x 10
15lbs x 10
15lbs x 10

Barbell Shrugs - 3 X 12 ( Up wight 5lbs next month )
155lbs x 12
155lbs x 12
155lbs x 12

**Darthdingo** · 09-14-2021, 05:39 AM

The 5/3/1 Method

https://www.mensjournal.com/health-fitness/531-method/

Month 6 / Week 1

Tuesday 09-14-21

Deadlift = 1RM = 250lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 115lbs x 5
60% = 135lbs x 5
5/3/1 Method
65% @ 140lbs x 5
75% @ 160lbs x 5
85% @ 185lbs x 5 + 75% @ 140lbs x 5

One-arm Barbell Row – 5 sets of 13 reps;
35lbs x 12
40lbs x 10
50lbs x 8
50lbs x 8
50lbs x 8

T-bar Rows = 4 X 10 ( slow controlled movement )
60lbs x 12
70lbs x 10
80lbs x 8
80lbs x 8

Dumbbell curls = 3 sets x
30lbs x 8
30lbs x 10
30lbs x 12

**Darthdingo** · 09-16-2021, 05:14 AM

The 5/3/1 Method

https://www.mensjournal.com/health-fitness/531-method/

Month 6 / Week 1

Thursday 09-16-21

Bench Press = 1RM = 195lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 105lbs x 5
5/3/1 Method;
65% @ 115lbs X 5
75% @ 130lbs X 5
85% @ 150lbs X 5 + 115lbs X 5

Dumbbell Bench Press – 5 sets of 8 reps ( 30 sec rest between sets )
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8

Push Ups = 4 x 15
BW x 15
BW x 15
BW x 15
BW x 15

Dips
12 reps
12 reps
12 reps

**Darthdingo** · 09-19-2021, 06:04 AM

The 5/3/1 Method

https://www.mensjournal.com/health-fitness/531-method/

Month 6 / Week 2

Sunday 09-19-21

OH Press = 1RM = 135lbs
WARMUP = 12lbs Dumbbell X 20
WARMUP = 25lb free wight X 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 75lbs x 5
5/3/1 Method;
70% @ 85lbs X 3
80% @ 100lbs X 3
90% @ 105lbs X 3 + 85lbs X 5

Dumbbell Press – 5 X 10 ( up reps Month 7 )
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8

Dumbbell Shoulder Laterals ( 4 X 10 )
15lbs x 8
15lbs x 8
15lbs x 8
15lbs x 8

Barbell Shrugs - 3 X 12 ( Up wight 5lbs next month )
155lbs x 12
155lbs x 12
155lbs x 12

**Darthdingo** · 09-21-2021, 05:22 AM

The 5/3/1 Method

https://www.mensjournal.com/health-fitness/531-method/

Month 6 / Week 2

Tuesday 09-21-21

Deadlift = 1RM = 250lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 115lbs x 5
60% = 135lbs x 5
5/3/1 Method
65% @ 140lbs x 5
75% @ 160lbs x 5
85% @ 185lbs x 5 + 75% @ 140lbs x 5

One-arm Barbell Row – 5 sets of 13 reps;
35lbs x 12
40lbs x 10
50lbs x 8
50lbs x 8
50lbs x 8

T-bar Rows = 4 X 10 ( slow controlled movement )
60lbs x 12
70lbs x 10
80lbs x 8
80lbs x 8

Dumbbell curls = 3 sets x
30lbs x 8
30lbs x 10
30lbs x 12

**Darthdingo** · 09-23-2021, 05:04 AM

The 5/3/1 Method

https://www.mensjournal.com/health-fitness/531-method/

Month 6 / Week 2

Thursday 09-23-21

Bench Press = 1RM = 195lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 105lbs x 5
5/3/1 Method;
70% @ 125lbs X 3
80% @ 140lbs X 3
90% @ 160lbs X 3 + 125lbs X 5

Dumbbell Bench Press – 5 sets of 8 reps ( 30 sec rest between sets )
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8

Push Ups = 4 x 15
BW x 15
BW x 15
BW x 15
BW x 15

Dips
12 reps
12 reps
12 reps

**Darthdingo** · 09-26-2021, 05:40 AM

The 5/3/1 Method

https://www.mensjournal.com/health-fitness/531-method/

Month 6 / Week 3

Sunday 09-26-21

OH Press = 1RM = 135lbs
WARMUP = 12lbs Dumbbell X 20
WARMUP = 25lb free wight X 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 75lbs x 5
5/3/1 Method;
75% @ 90lbs X 5
85% @ 105lbs X 3
95% @ 115lbs X 1 + 90lbs X 5

Dumbbell Press – 5 X 10 ( up reps Month 7 )
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8

Dumbbell Shoulder Laterals ( 4 X 10 )
15lbs x 8
15lbs x 8
15lbs x 8
15lbs x 8

Barbell Shrugs - 3 X 12 ( Up wight 5lbs next month )
155lbs x 12
155lbs x 12
155lbs x 12

**Darthdingo** · 09-28-2021, 05:02 AM

The 5/3/1 Method

https://www.mensjournal.com/health-fitness/531-method/

Month 6 / Week 3

Tuesday 09-28-21

Deadlift = 1RM = 250lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 115lbs x 5
60% = 135lbs x 5
70% = 160lbs x 5
60% = 135lbs x 5
50% = 115lbs x 5
40% = 90lbs x 5

One-arm Barbell Row – 5 sets of 13 reps;
35lbs x 12
40lbs x 10
50lbs x 8
50lbs x 8
50lbs x 8

T-bar Rows = 4 X 10 ( slow controlled movement )
60lbs x 12
70lbs x 10
80lbs x 8
80lbs x 8

Dumbbell curls = 3 sets x
30lbs x 8
30lbs x 10
30lbs x 12

**Darthdingo** · 09-30-2021, 05:16 AM

The 5/3/1 Method

https://www.mensjournal.com/health-fitness/531-method/

Month 6 / Week 3

Thursday 09-30-21

Bench Press = 1RM = 195lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 105lbs x 5
5/3/1 Method;
75% @ 130lbs X 5
85% @ 150lbs X 3
95% @ 165lbs X 1 + 130lbs X 5

Dumbbell Bench Press – 5 sets of 8 reps ( 30 sec rest between sets )
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8

Push Ups = 4 x 15
BW x 15
BW x 15
BW x 15
BW x 15

Dips
12 reps
12 reps
12 reps

**Darthdingo** · 10-03-2021, 09:41 AM

Switching it up slightly;

The Smolov Jr. Program AKA 7/5/3

https://www.vitruvianphysique.com/si...rogram-AKA-753

Month 1 / Week 1

Sunday 10-03-21

OH Press = 1RM = 120lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 55lbs x 5
60% = 65lbs x 5
MAIN LIFT = 5 sets of 7 reps @ 75%
80lbs x 7
80lbs x 7
80lbs x 7
80lbs x 7
80lbs x 7

Dumbbell Press – 5 X 8 ( next month = 9 reps )
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8

Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
20lbs x 10
20lbs x 10
20lbs x 10
20lbs x 10

Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
160lbs x 12
160lbs x 12
160lbs x 12

**Darthdingo** · 10-05-2021, 05:30 AM

Ogus 7/5/3 Program

Month 1 / Week 1

Tuesday 10-05-21

Deadlift = 1RM = 200lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 3
Main lift = 4 sets of 9 reps @ 70%
70% = 125lbs x 9
70% = 125lbs x 9
70% = 125lbs x 9
70% = 125lbs x 9

Meadow Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=WyzVl-G3zWU
25lb X 10
25lb X 10
25lb X 10
25lb X 10
25lb X 10

Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

Barbell curls = 3 sets x 12
30lbs x 12
30lbs x 12
30lbs x 12

**Darthdingo** · 10-07-2021, 05:41 AM

https://www.t-nation.com/workouts/20...uscle-builder/

Month 1 / Week 1

Thursday 10-07-21

Bench Press - 1RM = 160lbs
WARMUP = Bar x 10
30% = 50lbs x 5
40% = 65lbs x 5
50% = 80lbs x 5
Main lift = Muscle Builder
80% = 130lbs x 5
90% = 145lbs x 1
92% = 150lbs x 1
60% = 95lbs x 15 ( next week go up to 16 to 20 reps )

Bent-Over Barbell Row - 1RM 80lbs
WARMUP = Bar X 10
Main lift = Muscle Builder
80% = 65lbs x 5
90% = 70lbs x 1
92% = 75lbs x 1
60% = 50lbs x 15 ( next week go up to 16 to 20 reps )

**Darthdingo** · 10-10-2021, 06:57 AM

Switching it up slightly;

The Smolov Jr. Program AKA 7/5/3

https://www.vitruvianphysique.com/si...rogram-AKA-753

Month 1 / Week 2

Sunday 10-10-21

OH Press = 1RM = 115lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 5
MAIN LIFT = 4 sets of 9 reps @ 70%
70lbs x 9
70lbs x 9
70lbs x 9
70lbs x 9

Dumbbell Press – 5 X 8 ( next month = 9 reps )
30lbs x 8
30lbs x 8
30lbs x 8
30lbs x 8
30lbs x 8

Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
20lbs x 10
20lbs x 10
20lbs x 10
20lbs x 10

Dumbbell Side Lateral - 3 X 10 ( Up wight 10lbs next month )
15lbs x 12
15lbs x 12
15lbs x 12

**Darthdingo** · 10-12-2021, 05:41 AM

https://www.t-nation.com/workouts/20...uscle-builder/

Month 1 / Week 1

Tuesday 10-12-21

Barbell Deadlift - 1RM = 170lbs
WARMUP = Bar x 10
30% = 50lbs x 5
40% = 70lbs x 5
50% = 85lbs x 5
Main lift = Muscle Builder
80% = 135lbs x 5
90% = 155lbs x 1
92% = 160lbs x 1
60% = 100lbs x 15 ( next week go up to 16 to 20 reps )

OH Press = 1RM = 110lbs
WARMUP = Bar x 10
30% = 35lbs x 5
40% = 45lbs x 5
50% = 55lbs x 5
Main lift = Muscle Builder
80% = 90lbs x 5
90% = 100lbs x 1
92% = 105lbs x 1
60% = 65lbs x 15 ( next week go up to 16 to 20 reps )

Thread: 12-Week Shortcut To Size

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