12-Week Shortcut To Size

**Darthdingo** · 06-07-2021, 04:54 AM

The 5/3/1 Method

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

Month 1 / Week 4 DELOAD

Monday - 06-07-21

Deadlift = 1RM = 200lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 5 + 40% = 70lbs 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

**Darthdingo** · 06-09-2021, 05:24 AM

The 5/3/1 Method

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

Month 1 / Week 4 = DELOAD

Wednesday 06-09-21

Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 5 + 40% = 60lbs x 5

Dumbbell Bench Press – 5 sets of 8 reps
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8

Push Ups = 4 x 10
BW x 10
BW x 10
BW x 10
BW x 10

Dips
12 reps
12 reps
12 reps

**Darthdingo** · 06-12-2021, 08:37 AM

The 5/3/1 Method

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

Month 2 / Week 1

Saturday 06-12-21

OH Press = 1RM = 115bs
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 Method;
65% @ 70lbs X 5
75% @ 80lbs X 5
85% @ 90lbs X 5 + 70lbs X 5

One Arm Dumbbell Press – 5 X 10 ( up weight Month 2 )
20lbs x 10
20lbs x 10
20lbs x 10
20lbs x 10
20lbs x 10

Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10

Dumbbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
135lbs x 12
135lbs x 12
135lbs x 12

**Darthdingo** · 06-14-2021, 05:03 AM

The 5/3/1 Method

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

Month 2 / Week 1

Monday - 06-14-21

Deadlift = 1RM = 210lbs
WARMUP = Bar x 10
40% = 75lbs x 5
50% = 95lbs x 5
60% = 115lbs x 5
5/3/1 Method
65% @ 125lbs X 5
75% @ 140lbs x 5
85% @ 160lbs x 5

One-arm Barbell Row – 5 sets of 10 reps;
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

Bent over Barbell Rows = 4 X 10 ( slow controlled movement )
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10

Barbell curls = 3 sets x 12
55lbs x 12
55lbs x 12
55lbs x 12

**Darthdingo** · 06-16-2021, 04:56 AM

The 5/3/1 Method

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

Month 2 / Week 1

Wednesday 06-16-21

Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 5
5/3/1 Method;
65% @ 100lbs X 5
75% @ 120lbs X 5
85% @ 135bs X 5 + 100lbs X 5

Dumbbell Bench Press – 5 sets of 9 reps
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9

Push Ups = 4 x 11
BW x 11
BW x 11
BW x 11
BW x 11

Dips
12 reps
12 reps
12 reps

**Darthdingo** · 06-20-2021, 06:59 AM

The 5/3/1 Method

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

Month 2 / Week 2

Sunday 06-20-21

OH Press = 1RM = 115bs
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 Method;
70% @ 75lbs X 3
80% @ 85lbs X 3
90% @ 95lbs X 3 + 75lbs X 5

One Arm Dumbbell Press – 5 X 10 ( up weight Month 2 )
20lbs x 10
20lbs x 10
20lbs x 10
20lbs x 10
20lbs x 10

Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10

Barbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
135lbs x 12
135lbs x 12
135lbs x 12

**Darthdingo** · 06-22-2021, 05:36 AM

The 5/3/1 Method

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

Month 2 / Week 2

Tuesday 06-22-21

Deadlift = 1RM = 210lbs
WARMUP = Bar x 10
40% = 75lbs x 5
50% = 95lbs x 5
60% = 115lbs x 5
5/3/1 Method
70% @ 130lbs x 3
80% @ 150lbs x 3
90% @ 170lbs x 3 + 70% @ 130lbs x 5

One-arm Barbell Row – 5 sets of 10 reps;
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

Bent over Barbell Rows = 4 X 10 ( slow controlled movement )
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10

Barbell curls = 3 sets x 12
55lbs x 12
55lbs x 12
55lbs x 12

**Darthdingo** · 06-24-2021, 04:32 AM

The 5/3/1 Method

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

Month 2 / Week 2

Thursday 06-24-21

Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 5
5/3/1 Method;
70% @ 110lbs X 3
80% @ 125lbs X 3
90% @ 140lbs X 3 + 110lbs X 5

Dumbbell Bench Press – 5 sets of 9 reps
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9

Push Ups = 4 x 11
BW x 11
BW x 11
BW x 11
BW x 11

Dips
12 reps
12 reps
12 reps

**Darthdingo** · 06-27-2021, 07:46 AM

The 5/3/1 Method

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

Month 2 / Week 3

Sunday 06-27-21

OH Press = 1RM = 115bs
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 Method;
75% @ 80lbs X 5
85% @ 90lbs X 3
95% @ 100lbs X 1 + 80lbs X 5

One Arm Dumbbell Press – 5 X 10 ( up weight Month 2 )
20lbs x 10
20lbs x 10
20lbs x 10
20lbs x 10
20lbs x 10

Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10

Barbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
135lbs x 12
135lbs x 12
135lbs x 12

**Darthdingo** · 06-29-2021, 04:54 AM

The 5/3/1 Method

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

Month 2 / Week 3

Tuesday 06-29-21

Deadlift = 1RM = 210lbs
WARMUP = Bar x 10
40% = 75lbs x 5
50% = 95lbs x 5
60% = 115lbs x 5
5/3/1 Method
75% @ 140lbs x 5
85% @ 160lbs x 3
95% @ 180lbs x 1 + 75% @ 140lbs x 5

One-arm Barbell Row – 5 sets of 10 reps;
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

Bent over Barbell Rows = 4 X 10 ( slow controlled movement )
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10

Dumbbell curls = 3 sets x
30lbs x 6
30lbs x 8
30lbs x 10

**Darthdingo** · 07-01-2021, 05:27 AM

The 5/3/1 Method

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

Month 2 / Week 3

Thursday 07-01-21

Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 5
5/3/1 Method;
75% @ 120lbs X 5
85% @ 135lbs X 3
95% @ 150lbs X 1 + 120lbs X 5

Dumbbell Bench Press – 5 sets of 9 reps
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9

Push Ups = 4 x 11
BW x 11
BW x 11
BW x 11
BW x 11

Dips
12 reps
12 reps
12 reps

**Darthdingo** · 07-04-2021, 08:17 AM

The 5/3/1 Method

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

Month 3 / Week 1

Sunday 07-04-21

OH Press = 1RM = 120bs
WARMUP = 12lbs Dumbbell X 20
WARMUP = 25lb free wight X 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 65lbs x 5
5/3/1 Method;
65% @ 70lbs X 5
75% @ 80lbs X 5
85% @ 90lbs X 5 + 70lbs X 5

One Arm Dumbbell Press – 5 X 10 ( up weight Month 3 )
25lbs x 10
25lbs x 10
25lbs x 10
25lbs x 10
25lbs x 10

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

Barbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
140lbs x 12
140lbs x 12
140lbs x 12

Dumbbell Shoulder Laterals
12lbs x 12
12lbs x 12
12lbs x 12

**Darthdingo** · 07-06-2021, 05:11 AM

The 5/3/1 Method

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

Month 3 / Week 1

Tuesday 07-06-21

Deadlift = 1RM = 220lbs
WARMUP = Bar x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 5
5/3/1 Method
65% @ 130lbs x 5
75% @ 150lbs x 5
85% @ 170lbs x 5 + 75% @ 130lbs x 5

One-arm Barbell Row – 5 sets of 10 reps;
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

Bent over Barbell Rows = 4 X 10 ( slow controlled movement )
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

Dumbbell curls = 3 sets x
30lbs x 6
30lbs x 8
30lbs x 10

**Darthdingo** · 07-08-2021, 05:42 AM

The 5/3/1 Method

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

Month 3 / Week 1

Thursday 07-08-21

Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 5
5/3/1 Method;
65% @ 105lbs X 5
75% @ 120lbs X 5
85% @ 140lbs X 5 + 105lbs 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

Push Ups = 4 x 12
BW x 12
BW x 12
BW x 12
BW x 12

Dips
12 reps
12 reps
12 reps

**Darthdingo** · 07-11-2021, 09:21 AM

The 5/3/1 Method

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

Month 3 / Week 2

Sunday 07-11-21

OH Press = 1RM = 120bs
WARMUP = 12lbs Dumbbell X 20
WARMUP = 25lb free wight X 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 65lbs x 5
5/3/1 Method;
70% @ 75lbs X 3
80% @ 85lbs X 3
90% @ 100lbs X 3+ 75lbs X 5

One Arm Dumbbell Press – 5 X 10 ( up weight Month 3 )
25lbs x 10
25lbs x 10
25lbs x 10
25lbs x 10
25lbs x 10

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

Barbell Shrugs - 3 X 12 ( Up wight 5lbs next month )
140lbs x 12
140lbs x 12
140lbs x 12

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

**Darthdingo** · 07-14-2021, 05:59 AM

The 5/3/1 Method

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

Month 3 / Week 2

Tuesday 07-14-21

Deadlift = 1RM = 220lbs
WARMUP = Bar x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 5
5/3/1 Method
70% @ 140lbs x 3
80% @ 160lbs x 3
90% @ 180lbs x 3 + 80% @ 140lbs x 5

One-arm Barbell Row – 5 sets of 10 reps;
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

Bent over Barbell Rows = 4 X 10 ( slow controlled movement )
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

Dumbbell curls = 3 sets x
30lbs x 6
30lbs x 8
30lbs x 10

**Darthdingo** · 07-16-2021, 05:45 AM

The 5/3/1 Method

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

Month 3 / Week 2

Thursday 07-16-21

Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 5
5/3/1 Method;
70% @ 115lbs X 3
80% @ 130lbs X 3
90% @ 145lbs X 3 + 115lbs 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

Push Ups = 4 x 12
BW x 12
BW x 12
BW x 12
BW x 12

Dips
12 reps
12 reps
12 reps

**Darthdingo** · 07-18-2021, 07:51 AM

The 5/3/1 Method

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

Month 3 / Week 3

Sunday 07-18-21

OH Press = 1RM = 120bs
WARMUP = 12lbs Dumbbell X 20
WARMUP = 25lb free wight X 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 65lbs x 5
5/3/1 Method;
75% @ 80lbs X 5
85% @ 90lbs X 3
95% @ 105lbs X 1+ 80bs X 5

One Arm Dumbbell Press – 5 X 10 ( up weight Month 3 )
25lbs x 10
25lbs x 10
25lbs x 10
25lbs x 10
25lbs x 10

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

Barbell Shrugs - 3 X 12 ( Up wight 5lbs next month )
140lbs x 12
140lbs x 12
140lbs x 12

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

**Darthdingo** · 07-20-2021, 05:14 AM

The 5/3/1 Method

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

Month 3 / Week 3

Tuesday 07-20-21

Deadlift = 1RM = 220lbs
WARMUP = Bar x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 5
5/3/1 Method
75% @ 150lbs x 5
85% @ 170lbs x 3
95% @ 190lbs x 1 + 75% @ 150lbs x 5

One-arm Barbell Row – 5 sets of 10 reps;
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

Bent over Barbell Rows = 4 X 10 ( slow controlled movement )
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

Dumbbell curls = 3 sets x
30lbs x 6
30lbs x 8
30lbs x 10

**Darthdingo** · 07-22-2021, 04:58 AM

The 5/3/1 Method

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

Month 3 / Week 3

Thursday 07-22-21

Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 5
5/3/1 Method;
75% @ 120lbs X 5
85% @ 140lbs X 3
95% @ 155lbs X 1+ 120lbs 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

Push Ups = 4 x 12
BW x 12
BW x 12
BW x 12
BW x 12

Dips
12 reps
12 reps
12 reps

**Darthdingo** · 07-24-2021, 06:50 AM

The 5/3/1 Method

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

DELOAD

Month 3 / Week 4

Saturday 07-24-21

OH Press = 1RM = 120bs
WARMUP = 12lbs Dumbbell X 20
WARMUP = 25lb free wight X 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 65lbs x 5 + 45lbs x 5

One Arm Dumbbell Press – 4 X 10 ( up weight Month 3 )
25lbs x 10
25lbs x 10
25lbs x 10
25lbs x 10

Dumbbell Upright Row - 3 X 8 ( up weight 5lbs ea month )
30lbs x 8
30lbs x 8
30lbs x 8

Barbell Shrugs - 3 X 12 ( Up wight 5lbs next month )
140lbs x 12
140lbs x 12
140lbs x 12

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

**Darthdingo** · 07-26-2021, 04:40 AM

The 5/3/1 Method

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

DELOAD

Month 3 / Week 4

Monday 07-26-21

Deadlift = 1RM = 220lbs
WARMUP = Bar x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 5 + 80lbs x 5

One-arm Barbell Row – 5 sets of 10 reps;
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

Bent over Barbell Rows = 4 X 10 ( slow controlled movement )
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

Dumbbell curls = 3 sets x
30lbs x 6
30lbs x 8
30lbs x 10

**Darthdingo** · 07-28-2021, 04:59 AM

The 5/3/1 Method

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

DELOAD

Month 3 / Week 4
Wednesday 07-28-21

Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 5 + 65lbs 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

Push Ups = 4 x 12
BW x 12
BW x 12
BW x 12
BW x 12

Dips
12 reps
12 reps
12 reps

**Darthdingo** · 07-30-2021, 04:42 AM

The 5/3/1 Method

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

Month 4 / Week 1

Friday 07-30-21

OH Press = 1RM = 125lbs
WARMUP = 12lbs Dumbbell X 20
WARMUP = 25lb free wight X 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 70lbs x 5
5/3/1 Method;
65% @ 75lbs X 5
75% @ 85lbs X 5
85% @ 95lbs X 5+ 75lbs X 5

One Arm Dumbbell Press – 5 X 10 ( up weight Month 5 )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

Dumbbell Upright Row - 4 X 8 ( up weight 5lbs ea month )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

Barbell Shrugs - 3 X 12 ( Up wight 5lbs next month )
145lbs x 12
145lbs x 12
145lbs x 12

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

**Darthdingo** · 08-01-2021, 08:48 AM

The 5/3/1 Method

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

Month 4 / Week 1

Sunday 08-01-21

Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 85lbs x 5
50% = 105lbs x 5
60% = 125lbs x 5
5/3/1 Method
65% @ 135lbs x 5
75% @ 155lbs x 5
85% @ 175lbs x 5 + 75% @ 135lbs 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

Bent over Barbell Rows = 4 X 10 ( slow controlled movement )
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10

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

**Darthdingo** · 08-03-2021, 04:48 AM

The 5/3/1 Method

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

Month 4 / Week 1

Tuesday 08-03-21

Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 85lbs x 5
60% = 100lbs x 5
5/3/1 Method;
65% @ 110lbs X 5
75% @ 125lbs X 5
85% @ 140lbs X 5 + 110lbs 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** · 08-05-2021, 05:00 AM

The 5/3/1 Method

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

Month 4 / Week 2

Thursday 08-05-21

OH Press = 1RM = 125lbs
WARMUP = 12lbs Dumbbell X 20
WARMUP = 25lb free wight X 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 70lbs x 5
5/3/1 Method;
70% @ 80lbs X 3
80% @ 90lbs X 3
90% @ 100lbs X 3+ 80lbs X 3

One Arm Dumbbell Press – 5 X 10 ( up weight Month 5 )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

Dumbbell Upright Row - 4 X 8 ( up weight 5lbs ea month )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

Barbell Shrugs - 3 X 12 ( Up wight 5lbs next month )
145lbs x 12
145lbs x 12
145lbs x 12

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

**Darthdingo** · 08-07-2021, 07:52 AM

The 5/3/1 Method

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

Month 4 / Week 2

Saturday 08-07-21

Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 85lbs x 5
50% = 105lbs x 5
60% = 125lbs x 5
5/3/1 Method
65% @ 135lbs x 5
75% @ 155lbs x 5
85% @ 175lbs x 5 + 75% @ 135lbs 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

Bent over Barbell Rows = 4 X 10 ( slow controlled movement )
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10

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

**Darthdingo** · 08-09-2021, 05:04 AM

The 5/3/1 Method

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

Month 4 / Week 2

Monday 08-09-21

Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 85lbs x 5
60% = 100lbs x 5
5/3/1 Method;
70% @ 115lbs X 3
80% @ 135lbs X 3
90% @ 150lbs X 3 + 115lbs 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** · 08-11-2021, 05:21 AM

The 5/3/1 Method

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

Month 4 / Week 3

Wednesday 08-11-21

OH Press = 1RM = 125lbs
WARMUP = 12lbs Dumbbell X 20
WARMUP = 25lb free wight X 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 70lbs x 5
5/3/1 Method;
75% @ 85lbs X 5
85% @ 95lbs X 3
95% @ 105lbs X 3+ 85lbs X 5

One Arm Dumbbell Press – 5 X 10 ( up weight Month 5 )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

Dumbbell Upright Row - 4 X 8 ( up weight 5lbs ea month )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

Barbell Shrugs - 3 X 12 ( Up wight 5lbs next month )
145lbs x 12
145lbs x 12
145lbs x 12

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

Thread: 12-Week Shortcut To Size

Thread Tools

Search Thread

Similar Threads

Shortcut to Size or Shred? [Help Pls!]

Questions on Shortcut to Size Program as well as Bicep Curl

Shortcut to size: A few questions regarding rep range and weight lifted

Shortcut to Size

12 weeks shortcut to size

Bookmarks

Bookmarks

Posting Permissions