The 5/3/1 Method

[Darthdingo]

Month 2

Ogus 7/5/3 Program

Month 2 / Week 2

Tuesday 03-29-22

Deadlift = 1RM = 210lbs
WARMUP = 50lbs x 10
40% = 75lbs x 5
50% = 95lbs x 5
60% = 115lbs x 3
Main lift = 5 sets of 7 @ 75%
75% = 140lbs x 7
75% = 140lbs x 7
75% = 140lbs x 7
75% = 140lbs x 7
75% = 140lbs x 7


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]

Month 2

Ogus 7/5/3 Program

Month 2 / Week 2

Thursday 03-31-22

Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 85lbs 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 11 reps
40lb Dumbbells x 11
40lb Dumbbells x 11
40lb Dumbbells x 11
40lb Dumbbells x 11


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

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

[Darthdingo]

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 3

Sunday 04-03-22

OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 70lbs x 3
MAIN LIFT = 7 sets of 5 reps @ 80%
90lbs x 5
90lbs x 5
90lbs x 5
90lbs x 5
90lbs x 5
90lbs x 5
90lbs x 5



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]

Month 2

Ogus 7/5/3 Program

Month 2 / Week 3

Tuesday 04-05-22

Deadlift = 1RM = 210lbs
WARMUP = 50lbs x 10
40% = 75lbs x 5
50% = 95lbs x 5
60% = 115lbs x 3
Main lift = 10 sets of 3 @ 85%
85% = 160lbs x 3
85% = 160lbs x 3
85% = 160lbs x 3
85% = 160lbs x 3
85% = 160lbs x 3
85% = 160lbs x 3
85% = 160lbs x 3
85% = 160lbs x 3
85% = 160lbs x 3
85% = 160lbs x 3


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]

Month 2

Ogus 7/5/3 Program

Month 2 / Week 3

Thursday 04-07-22

Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 85lbs x 5
60% = 100lbs x 3
Main lift = 5 sets of 7 reps @ 75%
75% = 125lbs x 7
75% = 125lbs x 7
75% = 125lbs x 7
75% = 125lbs x 7
75% = 125lbs x 7


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


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

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

[Flex4BTC]

Thats a lot of sets for a high-stress lift like Deadlift

[Darthdingo]

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 4

Sunday 04-10-22

OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 70lbs x 3
MAIN LIFT = 10 sets of 3 reps @ 85%
95lbs x 3
95lbs x 3
95lbs x 3
95lbs x 3
95lbs x 3
95lbs x 3
95lbs x 3
95lbs x 3
95lbs x 3
95lbs x 3



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]

Month 2

Ogus 7/5/3 Program

Month 2 / Week 4

Tuesday 04-13-22

Deadlift = 1RM = 210lbs
WARMUP = 50lbs x 10
40% = 75lbs x 5
50% = 95lbs x 5
60% = 115lbs x 3
Main lift = 7 sets of 5 @ 80%
80% = 150lbs x 5
80% = 150lbs x 5
80% = 150lbs x 5
80% = 150lbs x 5
80% = 150lbs x 5
80% = 150lbs x 5
80% = 150lbs x 5



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]

Month 2

Ogus 7/5/3 Program

Month 2 / Week 4

Thursday 04-14-22

Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 85lbs 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 11 reps
40lb Dumbbells x 11
40lb Dumbbells x 11
40lb Dumbbells x 11
40lb Dumbbells x 11


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

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

[Darthdingo]

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 5

DELOAD

Sunday 04-10-22

OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 45lbs x 5
50% = 55lbs x 5

MAIN LIFT = 4 sets of 8 reps @ 60%
70lbs x 8
70lbs x 8
70lbs x 8
70lbs x 8




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]

Month 2

Ogus 7/5/3 Program

Month 2 / Week 5

DELOAD

Tuesday 04-19-22

Deadlift = 1RM = 210lbs
WARMUP = 50lbs x 10
40% = 75lbs x 5
50% = 95lbs x 5

Main lift = 4 sets of 8 @ 60%
60% = 115lbs x 8
60% = 115lbs x 8
60% = 115lbs x 8
60% = 115lbs x 8



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]

Month 2

Ogus 7/5/3 Program

Month 2 / Week 5

DELOAD

Thursday 04-21-22

Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 85lbs x 5

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 11 reps
40lb Dumbbells x 11
40lb Dumbbells x 11
40lb Dumbbells x 11
40lb Dumbbells x 11


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

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

[Darthdingo]

MONTH 3

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 3 / Week 1

Sunday 04-24-22

OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 45lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
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 – 4 X 12 ( go up 1 rep next month )
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12

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

Dumbbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
150lbs x 12
150lbs x 12
150lbs x 12

[Darthdingo]

Month 2

MONTH 3

Ogus 7/5/3 Program

Month 3 / Week 1

Tuesday 04-26-22

Deadlift = 1RM = 220lbs
WARMUP = 50lbs x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 3
Main lift = 4 sets of 9 @ 70%
70% = 140lbs x 9
70% = 140lbs x 9
70% = 140lbs x 9
70% = 140lbs x 9


Meadow Row – 4 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
35lb X 10
35lb X 10
35lb X 10
35lb X 10

Bent over Barbbell Rows = 4 X 10 ( Up weight next month = slow controlled movement )
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

Barbell curls = 3 sets x 12 ( next month = 40lbs )
35lbs x 10
35lbs x 12
35lbs x 14

[Darthdingo]

Month 3

Ogus 7/5/3 Program

Month 3 / Week 1

Thursday 04-28-22

Bench Press = 1RM = 190lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 85lbs x 5
60% = 105lbs 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 12 reps
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12

Push Ups = 2 x 14
BW x 14
BW x 14

Barbell curls = 3 sets
35lbs x 10
35lbs x 12
35lbs x 14

[Darthdingo]

MONTH 3

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 3 / Week 2

Sunday 05-01-22

OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 45lbs x 5
50% = 60lbs 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 12 ( go up 1 rep next month )
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12

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

Dumbbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
150lbs x 12
150lbs x 12
150lbs x 12

[Darthdingo]

Month 2

MONTH 3

Ogus 7/5/3 Program

Month 3 / Week 2

Tuesday 05-03-22

Deadlift = 1RM = 220lbs
WARMUP = 50lbs x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 3
Main lift = 7 sets of 5 @ 80%
80% = 160lbs x 5
80% = 160lbs x 5
80% = 160lbs x 5
80% = 160lbs x 5
80% = 160lbs x 5
80% = 160lbs x 5
80% = 160lbs x 5


Meadow Row – 4 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
35lb X 10
35lb X 10
35lb X 10
35lb X 10

Bent over Barbbell Rows = 4 X 10 ( Up weight next month = slow controlled movement )
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

Barbell curls = 3 sets x 12 ( next month = 40lbs )
35lbs x 10
35lbs x 12
35lbs x 14

[Darthdingo]

Month 3

Ogus 7/5/3 Program

Month 3 / Week 2

Thursday 05-05-22

Bench Press = 1RM = 190lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 85lbs x 5
60% = 105lbs x 3
Main lift = 10 sets of 3 reps @ 85%
85% = 145lbs x 3
85% = 145lbs x 3
85% = 145lbs x 3
85% = 145lbs x 3
85% = 145lbs x 3
85% = 145lbs x 3
85% = 145lbs x 3
85% = 145lbs x 3
85% = 145lbs x 3
85% = 145lbs x 3

Dumbbell Bench Press – 4 sets of 12 reps
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12

Push Ups = 2 x 14
BW x 14
BW x 14

Barbell curls = 3 sets
35lbs x 10
35lbs x 12
35lbs x 14

[Darthdingo]

MONTH 3

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 3 / Week 3

Sunday 05-08-22

OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 45lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
MAIN LIFT = 7 sets of 5 reps @ 80%
95lbs x 5
95lbs x 5
95lbs x 5
95lbs x 5
95lbs x 5
95lbs x 5
95lbs x 5


Dumbbell Press – 4 X 12 ( go up 1 rep next month )
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12

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

Dumbbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
150lbs x 12
150lbs x 12
150lbs x 12

[Darthdingo]

Month 2

MONTH 3

Ogus 7/5/3 Program

Month 3 / Week 3

Tuesday 05-10-22

Deadlift = 1RM = 220lbs
WARMUP = 50lbs x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 3
Main lift = 10 sets of 3 @ 85%
85% = 170lbs x 3
85% = 170lbs x 3
85% = 170lbs x 3
85% = 170lbs x 3
85% = 170lbs x 3
85% = 170lbs x 3
85% = 170lbs x 3
85% = 170lbs x 3
85% = 170lbs x 3
85% = 170lbs x 3


Meadow Row – 4 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
35lb X 10
35lb X 10
35lb X 10
35lb X 10

Bent over Barbbell Rows = 4 X 10 ( Up weight next month = slow controlled movement )
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

Barbell curls = 3 sets x 12 ( next month = 40lbs )
35lbs x 10
35lbs x 12
35lbs x 14

[Darthdingo]

Month 3

Ogus 7/5/3 Program

Month 3 / Week 3

Thursday 05-12-22

Bench Press = 1RM = 190lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 85lbs x 5
60% = 105lbs x 3
Main lift = 5 sets of 7 reps @ 75%
75% = 130lbs x 7
75% = 130lbs x 7
75% = 130lbs x 7
75% = 130lbs x 7
75% = 130lbs x 7


Dumbbell Bench Press – 4 sets of 12 reps
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12

Push Ups = 2 x 14
BW x 14
BW x 14

Barbell curls = 3 sets
35lbs x 10
35lbs x 12
35lbs x 14

[Darthdingo]

MONTH 3

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 3 / Week 4

Sunday 05-15-22

OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 45lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
MAIN LIFT = 10 sets of 3 reps @ 85%
100lbs x 3
100lbs x 3
100lbs x 3
100lbs x 3
100lbs x 3
100lbs x 3
100lbs x 3
100lbs x 3
100lbs x 3
100lbs x 3


Dumbbell Press – 4 X 12 ( go up 1 rep next month )
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12

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

Dumbbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
150lbs x 12
150lbs x 12
150lbs x 12

[Darthdingo]

MONTH 3

Ogus 7/5/3 Program

Month 3 / Week 4

Tuesday 05-17-22

Deadlift = 1RM = 220lbs
WARMUP = 50lbs x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 3
Main lift = 7 sets of 5 @ 80%
80% = 160lbs x 5
80% = 160lbs x 5
80% = 160lbs x 5
80% = 160lbs x 5
80% = 160lbs x 5
80% = 160lbs x 5
80% = 160lbs x 5



Meadow Row – 4 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
35lb X 10
35lb X 10
35lb X 10
35lb X 10

Bent over Barbbell Rows = 4 X 10 ( Up weight next month = slow controlled movement )
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

Barbell curls = 3 sets x 12 ( next month = 40lbs )
35lbs x 10
35lbs x 12
35lbs x 14

[Darthdingo]

Month 3

Ogus 7/5/3 Program

Month 3 / Week 4

Thursday 05-19-22

Bench Press = 1RM = 190lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 85lbs x 5
60% = 105lbs x 3
Main lift = 4 sets of 9 reps @ 70%
70% = 120lbs x 9
70% = 120lbs x 9
70% = 120lbs x 9
70% = 120lbs x 9



Dumbbell Bench Press – 4 sets of 12 reps
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12

Push Ups = 2 x 14
BW x 14
BW x 14

Barbell curls = 3 sets
35lbs x 10
35lbs x 12
35lbs x 14

[Darthdingo]

MONTH 3

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 3 / Week 5

DELOAD

Sunday 05-22-22

OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 45lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3

MAIN LIFT = 4 sets of 8 reps @ 60%
70lbs x 8
70lbs x 8
70lbs x 8
70lbs x 8




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 side laterals
12lbs x 12
12lbs x 12
12lbs x 12

[Darthdingo]

MONTH 3

Ogus 7/5/3 Program

Month 3 / Week 5

DELOAD

Tuesday 05-25-22

Deadlift = 1RM = 220lbs
WARMUP = 50lbs x 10
40% = 80lbs x 5
50% = 100lbs x 5

Main lift =47 sets of 8 @ 60%
60% = 120lbs x 8
60% = 120lbs x 8
60% = 120lbs x 8
60% = 120lbs x 8



Meadow Row – 4 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
35lb X 10
35lb X 10
35lb X 10
35lb X 10

Bent over Barbbell Rows = 4 X 10 ( Up weight next month = slow controlled movement )
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

Barbell curls = 3 sets x 12 ( next month = 40lbs )
35lbs x 10
35lbs x 12

[Darthdingo]

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

The 5/3/1 Method


Month 1 / Week 1

Sunday 06-05-22

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

Dumbbell Press – 5 X 10 ( go up 1 rep next month )
30lbs 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 )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

Dumbbell side laterals - 3 X 12
12lbs x 12
12lbs x 12
12lbs x 12

[Darthdingo]

The 5/3/1 Method

Month 1 / Week 1

Tuesday 06-07-22

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

One-arm Barbell Row – 5 sets of 10 reps; ( Month 2 = 35lbs )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10

[Darthdingo]

The 5/3/1 Method

Month 1 / Week 1

Thursday 06-09-22

Bench Press = 1RM = 170lbs
WARMUP = 50lbs 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 12 )
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

Dumbbell curls
35lbs x 10
35lbs x 12
35lbs x 14

[Darthdingo]

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

The 5/3/1 Method


Month 1 / Week 2

Sunday 06-12-22

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

Dumbbell Press – 5 X 10 ( go up 1 rep next month )
30lbs 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 )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

Dumbbell side laterals - 3 X 12
12lbs x 12
12lbs x 12
12lbs x 12