The 5/3/1 Method

**Darthdingo** · 01-26-2022, 05:41 AM

The 5/3/1 Method

Month 3 / Week 2

Wednesday 01-26-22

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

One-arm Barbell Row – 5 sets of 10 reps; ( Month 4 = 50lbs )
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12

T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10

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

**Darthdingo** · 01-27-2022, 06:59 AM

Cardio:

35lb backpack = 25 minutes fast hiking pace walking Lady my dog

Pull-ups
1 set X 11
1 set X 11
1 set X 6 ( every week 50% of first two sets )

Dips with chair and table
1 set X 22
1 set X 22
1 set X 11 ( every week 50% of first two sets )

**Darthdingo** · 01-28-2022, 04:41 AM

The 5/3/1 Method

Month 3 / Week 2

Friday 01-28-22

Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 3
Week 1 = 65% X 5, 75% X 5, 85% X 5+
70% = 115lbs x 3
80% = 130lbs x 3
90% = 145lbs x 3+ 70% = 115lbs x 5

Dumbbell Bench Press – 5 sets of 10 reps ( next month = 40lbs x 12 )
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12

Push Ups = 4 x 10
BW x 11
BW x 11
BW x 11
BW x 11

Dumbbell Tricep overhead extensions = 3 x 15
https://www.google.com/search?client...ead+extensions
30lbs x 15 reps
30lbs x 15 reps
30lbs x 15 reps

**Darthdingo** · 01-31-2022, 05:28 AM

https://www.jimwendler.com/blogs/jim...for-a-beginner
https://hashimashi.com/531-for-beginners/

The 5/3/1 Method

Month 3 / Week 3

Monday -01-31-22

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

Dumbbell Press – 5 X 12 ( up reps Month 3 )
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12

Dumbbell Shoulder Laterals = 4 X 10 ( up weight Month 2 - 12lbs )
15lbs x 10
15lbs x 10
15lbs x 10
15lbs x 10

Barbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
120lbs x 12
120lbs x 12
120lbs x 12

**Darthdingo** · 02-02-2022, 05:44 AM

Cardio:

35lb backpack = 25 minutes fast hiking pace walking Lady my dog

Pull-ups
1 set X 11
1 set X 11
1 set X 6 ( every week 50% of first two sets )

Dips with chair and table
1 set X 22
1 set X 22
1 set X 11 ( every week 50% of first two sets )

**Darthdingo** · 02-02-2022, 05:46 AM

The 5/3/1 Method

Month 3 / Week 3

Wednesday 02-02-22

Deadlift = 1RM = 230lbs
WARMUP = 50lbs x 10
40% = 85lbs x 5
50% = 105lbs x 5
60% = 125lbs x 3
5/3/1 Method
75% @ 155lbs x 5
85% @ 175lbs x 3
95% @ 195lbs x 1

One-arm Barbell Row – 5 sets of 10 reps; ( Month 4 = 50lbs )
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12

T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10

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

**Darthdingo** · 02-04-2022, 04:38 AM

The 5/3/1 Method

Month 3 / Week 3

Friday 02-04-22

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

Dumbbell Bench Press – 5 sets of 10 reps ( next month = 40lbs x 12 )
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12

Push Ups = 4 x 10
BW x 11
BW x 11
BW x 11
BW x 11

Dumbbell Tricep overhead extensions = 3 x 15
https://www.google.com/search?client...ead+extensions
30lbs x 15 reps
30lbs x 15 reps
30lbs x 15 reps

**Darthdingo** · 02-07-2022, 05:33 AM

DELOAD week

**Darthdingo** · 02-07-2022, 05:34 AM

https://www.jimwendler.com/blogs/jim...for-a-beginner
https://hashimashi.com/531-for-beginners/

The 5/3/1 Method

Month 3 / Week 4 = DELOAD

Monday -02-07-22

OH Press = 1RM = 135lbs
WARMUP = 25lb free wight X 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 75lbs x 5
60% = 75lbs x 5
60% = 75lbs x 5
60% = 75lbs x 5
60% = 75lbs x 5

30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12

Dumbbell Shoulder Laterals = 3 X 10 ( up weight Month 2 - 12lbs )
15lbs x 10
15lbs x 10
15lbs x 10

Barbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
120lbs x 12
120lbs x 12

**Darthdingo** · 02-09-2022, 05:02 AM

The 5/3/1 Method

Month 3 / Week 4 = DELOAD

Wednesday 02-09-22

Deadlift = 1RM = 230lbs
WARMUP = 50lbs x 10
40% = 85lbs x 5
50% = 105lbs x 5
60% = 125lbs x 5
60% = 125lbs x 5
60% = 125lbs x 5
60% = 125lbs x 5
60% = 125lbs x 5

One-arm Barbell Row – 4 sets of 10 reps; ( Month 4 = 50lbs )
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12

T-bar Rows 2 handed = 3 X 10 ( slow controlled movement )
90lbs x 10
90lbs x 10
90lbs x 10

Dumbbell curls = 2 sets
30lbs x 12
30lbs x 10

**Darthdingo** · 02-11-2022, 05:16 AM

The 5/3/1 Method

Month 3 / Week 4 = DELOAD

Friday 02-11-22

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

Dumbbell Bench Press – 4 sets of 10 reps ( next month = 40lbs x 12 )
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12

Push Ups = 3 x 10
BW x 11
BW x 11
BW x 11

Dumbbell Tricep overhead extensions = 3 x 15
https://www.google.com/search?client...ead+extensions
30lbs x 15 reps
30lbs x 15 reps
30lbs x 15 reps

**Darthdingo** · 02-13-2022, 09:04 AM

New, going to drop the weight and start light, with slower controlled movements.

Switching it up slightly;

The Smolov Jr. Program AKA 7/5/3

https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29

Month 1 / Week 1

Monday - 02-13-22

OH Press = 1RM = 120lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 55lbs x 5
60% = 65lbs x 3
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 – 4 X 10 ( go up 1 rep next month )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

Barbell Upright Row - 3 X 10 ( up weight 5lbs ea month )
20lbs x 10
20lbs x 10
20lbs x 10

Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
130lbs x 12
130lbs x 12
130lbs x 12

**Darthdingo** · 02-15-2022, 05:18 AM

Ogus 7/5/3 Program

Month 1 / Week 1

Tuesday 02-15-22

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 @ 70%
70% = 125lbs x 9
70% = 125lbs x 9
70% = 125lbs x 9
70% = 125lbs x 9

Meadow Row – 4 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
25lb X 10
25lb X 10
25lb X 10
25lb X 10

Bent over Barbbell Rows = 3 X 10 ( Up weight next month = slow controlled movement )
50lbs x 10
50lbs x 10
50lbs x 10

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

**Darthdingo** · 02-17-2022, 05:37 AM

Ogus 7/5/3 Program

Month 1 / Week 1

Thursday 02-17-22

Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 3
Main lift = 7 sets of 5 reps @ 80%
80% = 130lbs x 5
80% = 130lbs x 5
80% = 130lbs x 5
80% = 130lbs x 5
80% = 130lbs x 5
80% = 130lbs x 5
80% = 130lbs 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

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

Barbell curls
30lbs x 10
40lbs x 8
50lbs x 6 30lbs x 10

**Darthdingo** · 02-20-2022, 07:40 AM

The Smolov Jr. Program AKA 7/5/3

https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29

Month 1 / Week 2

Sunday - 02-20-22

OH Press = 1RM = 120lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 55lbs x 5
60% = 65lbs x 3
MAIN LIFT = 4 sets of 9 reps @ 70%
75lbs x 9
75lbs x 9
75lbs x 9
75lbs x 9

Dumbbell Press – 4 X 10 ( go up 1 rep next month )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

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 )
130lbs x 12
130lbs x 12
130lbs x 12

**Darthdingo** · 02-22-2022, 05:22 AM

Ogus 7/5/3 Program

Month 1 / Week 2

Tuesday 02-22-22

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

Meadow Row – 4 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
25lb X 10
25lb X 10
25lb X 10
25lb X 10

Bent over Barbbell Rows = 4 X 10 ( Up weight next month = slow controlled movement )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10

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

**Darthdingo** · 02-24-2022, 05:06 AM

Ogus 7/5/3 Program

Month 1 / Week 2

Thursday 02-24-22

Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 3
Main lift = 10 sets of 3 reps @ 85%
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3

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

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

Barbell curls
30lbs x 10
40lbs x 8
50lbs x 6 30lbs x 10

**Darthdingo** · 02-27-2022, 08:31 AM

The Smolov Jr. Program AKA 7/5/3

https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29

Month 1 / Week 3

Sunday - 02-27-22

OH Press = 1RM = 120lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 55lbs x 5
60% = 65lbs x 3
MAIN LIFT = 7 sets of 5 reps @ 80%
85lbs x 5
85lbs x 5
85lbs x 5
85lbs x 5
85lbs x 5
85lbs x 5
85lbs x 5

Dumbbell Press – 4 X 10 ( go up 1 rep next month )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

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 )
130lbs x 12
130lbs x 12
130lbs x 12

**Darthdingo** · 03-01-2022, 04:53 AM

Ogus 7/5/3 Program

Month 1 / Week 3

Tuesday 03-01-22

Deadlift = 1RM = 200lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 3
Main lift = 10 sets of 3 @ 85%
85% = 155lbs x 3
85% = 155lbs x 3
85% = 155lbs x 3
85% = 155lbs x 3
85% = 155lbs x 3
85% = 155lbs x 3
85% = 155lbs x 3
85% = 155lbs x 3
85% = 155lbs x 3
85% = 155lbs x 3

Meadow Row – 4 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
25lb X 10
25lb X 10
25lb X 10
25lb X 10

Bent over Barbbell Rows = 4 X 10 ( Up weight next month = slow controlled movement )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10

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

**Darthdingo** · 03-03-2022, 05:02 AM

Ogus 7/5/3 Program

Month 1 / Week 3

Thursday 03-03-22

Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs 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 – 4 sets of 10 reps
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10

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

Barbell curls
30lbs x 10
40lbs x 8
50lbs x 6 30lbs x 10

**Darthdingo** · 03-05-2022, 07:52 AM

The Smolov Jr. Program AKA 7/5/3

https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29

Month 1 / Week 4

Sunday 03-06-22

OH Press = 1RM = 120lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 55lbs x 5
60% = 65lbs x 3
MAIN LIFT = 10 sets of 3 reps @ 85%
90lbs x 3
90lbs x 3
90lbs x 3
90lbs x 3
90lbs x 3
90lbs x 3
90lbs x 3
90lbs x 3
90lbs x 3
90lbs x 3

Dumbbell Press – 4 X 10 ( go up 1 rep next month )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

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 )
130lbs x 12
130lbs x 12
130lbs x 12

**Darthdingo** · 03-08-2022, 05:09 AM

Ogus 7/5/3 Program

Month 1 / Week 4

Tuesday 03-08-22

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

Meadow Row – 4 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
25lb X 10
25lb X 10
25lb X 10
25lb X 10

Bent over Barbbell Rows = 4 X 10 ( Up weight next month = slow controlled movement )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10

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

**Darthdingo** · 03-10-2022, 05:08 AM

Ogus 7/5/3 Program

Month 1 / Week 4

Thursday 03-10-22

Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 3
Main lift = 4 sets of 9 reps @ 70%
70% = 115lbs x 9
70% = 115lbs x 9
70% = 115lbs x 9
70% = 115lbs x 9

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

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

Barbell curls
30lbs x 10
40lbs x 8
50lbs x 6 30lbs x 10

**Darthdingo** · 03-13-2022, 09:22 AM

The Smolov Jr. Program AKA 7/5/3

https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29

Month 1 / Week 5

DELOAD

Sunday 03-13-22

OH Press = 1RM = 120lbs
WARMUP = 12lbs x 20 + 25lbs x 10
40% = 40lbs x 5
50% = 55lbs x 5

MAIN LIFT = 4 sets of 8 reps @ 60%
65lbs x 8
65lbs x 8
65lbs x 8
65lbs x 8

Dumbbell Press – 4 X 10 ( go up 1 rep next month )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

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 )
130lbs x 12
130lbs x 12
130lbs x 12

**Darthdingo** · 03-15-2022, 05:39 AM

Ogus 7/5/3 Program

Month 1 / Week 5

Tuesday 03-15-22

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

Main lift = 4 sets of 8 @ 60%
60% = 110lbs x 8
60% = 110lbs x 8
60% = 110lbs x 8
60% = 110lbs x 8

Meadow Row – 4 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
25lb X 10
25lb X 10
25lb X 10
25lb X 10

Bent over Barbbell Rows = 4 X 10 ( Up weight next month = slow controlled movement )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10

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

**Darthdingo** · 03-17-2022, 05:25 AM

Ogus 7/5/3 Program

Month 1 / Week 5

DELOAD

Thursday 03-17-22

Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 8
Main lift = 4 sets of 8 reps @ 60%
60% = 100lbs x 8
60% = 100lbs x 8
60% = 100lbs x 8
60% = 100lbs x 8

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

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

Barbell curls
30lbs x 10
40lbs x 8
50lbs x 6 30lbs x 10

**Darthdingo** · 03-20-2022, 07:39 AM

MONTH 2

The Smolov Jr. Program AKA 7/5/3

https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29

Month 2 / Week 1

Sunday 03-20-22

OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 70lbs x 3
MAIN LIFT = 5 sets of 7 reps @ 75%
85lbs x 7
85lbs x 7
85lbs x 7
85lbs x 7
85lbs x 7

Dumbbell Press – 4 X 10 ( go up 1 rep next month )
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11

Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
25lbs x 10
25lbs x 10
25lbs x 10
25lbs x 10

Dumbbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
140lbs x 12
140lbs x 12
140lbs x 12

**Darthdingo** · 03-22-2022, 05:25 AM

Month 2

Ogus 7/5/3 Program

Month 2 / Week 1

Tuesday 03-22-22

Deadlift = 1RM = 210lbs
WARMUP = 50lbs x 10
40% = 75lbs x 5
50% = 95lbs x 5
60% = 115lbs x 3
Main lift = 4 sets of 9 @ 70%
70% = 130lbs x 9
70% = 130lbs x 9
70% = 130lbs x 9
70% = 130lbs x 9

Meadow Row – 4 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
30lb X 10
30lb X 10
30lb X 10
30lb X 10

Bent over Barbbell Rows = 4 X 10 ( Up weight next month = slow controlled movement )
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10

Barbell curls = 3 sets x 12
30lbs x 10
30lbs x 12
30lbs x 14

**Darthdingo** · 03-24-2022, 05:46 AM

Month 2

Ogus 7/5/3 Program

Month 2 / Week 1

Thursday 03-24-22

Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 85lbs x 5
60% = 100lbs x 3
Main lift = 7 sets of 5 reps @ 80%
80% = 135lbs x 5
80% = 135lbs x 5
80% = 135lbs x 5
80% = 135lbs x 5
80% = 135lbs x 5
80% = 135lbs x 5
80% = 135lbs x 5

Dumbbell Bench Press – 4 sets of 11 reps
40lb Dumbbells x 11
40lb Dumbbells x 11
40lb Dumbbells x 11
40lb Dumbbells x 11

Push Ups = 2 x 13
BW x 13
BW x 13

Barbell curls = 3 sets
30lbs x 10
30lbs x 12
30lbs x 14

**Darthdingo** · 03-27-2022, 07:25 AM

MONTH 2

The Smolov Jr. Program AKA 7/5/3

https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29

Month 2 / Week 2

Sunday 03-27-22

OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 70lbs x 3
MAIN LIFT = 4 sets of 9 reps @ 70%
80lbs x 9
80lbs x 9
80lbs x 9
80lbs x 9

Dumbbell Press – 4 X 10 ( go up 1 rep next month )
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11

Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
25lbs x 10
25lbs x 10
25lbs x 10
25lbs x 10

Barbewll Row - 3 X 15 ( Up wight 10lbs next month )
50lbs x 15
50lbs x 15
50lbs x 15

Thread: The 5/3/1 Method

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