The 5/3/1 Method

**Darthdingo** · 04-07-2023, 05:36 AM

Ogus 7/5/3 Program

Month 2 / Week 1

Friday 04-07-23

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 – 4 sets of 10 reps
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12

Dips = 3 x 15
BW x 17
BW x 17
BW x 17

**Darthdingo** · 04-10-2023, 05:38 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 2 / Week 2

Monday 04-10-23

OH Press = 1RM = 115lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
MAIN LIFT = 4 sets of 9 reps @ 70%
70lbs x 9
70lbs x 9
70lbs x 9
70lbs x 9

Dumbbell Press – 4 X 10 ( go up 1 rep next month )
55lbs x 10
55lbs x 10
50lbs x 10
55lbs x 10

Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
110lbs x 15
110lbs x 15
110lbs x 15

**Darthdingo** · 04-14-2023, 04:48 AM

Ogus 7/5/3 Program

Month 2 / Week 2

Wednesday 04-12-23

Cardio;
40lbs weighted vest
Hike with dog's for 30 minutes

Dumbbell Rows – 5 sets of 10 reps; ( next month add 5lbs )
30lb X 10
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

T-bar Rows = 3 x 10
90lbs x 10
90lbs x 10
90lbs x 10

**Darthdingo** · 04-14-2023, 04:50 AM

Ogus 7/5/3 Program

Month 2 / Week 2

Friday 04-14-23

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 – 4 sets of 10 reps
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12

Dips = 3 x 15
BW x 17
BW x 17
BW x 17

**Darthdingo** · 04-17-2023, 05:28 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 2 / Week 3

Monday 04-17-23

OH Press = 1RM = 115lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs 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 )
55lbs x 10
55lbs x 10
50lbs x 10
55lbs x 10

Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
110lbs x 15
110lbs x 15
110lbs x 15

**Darthdingo** · 04-21-2023, 05:27 AM

Ogus 7/5/3 Program

Month 2 / Week 3

Wednesday 04-19-23

Cardio;
40lbs weighted vest
Hike with dog's for 30 minutes

Dumbbell Rows – 5 sets of 10 reps; ( next month add 5lbs )
30lb X 10
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

T-bar Rows = 3 x 10
90lbs x 10
90lbs x 10
90lbs x 10

**Darthdingo** · 04-21-2023, 05:29 AM

Ogus 7/5/3 Program

Month 2 / Week 3

Friday 04-21-23

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 – 4 sets of 10 reps
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12

Dips = 3 x 15
BW x 17
BW x 17
BW x 17

**Darthdingo** · 04-24-2023, 05:22 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 2 / Week 4

Monday 04-24-23

OH Press = 1RM = 115lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs 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 )
55lbs x 10
55lbs x 10
50lbs x 10
55lbs x 10

Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
110lbs x 15
110lbs x 15
110lbs x 15

**Darthdingo** · 04-28-2023, 06:05 AM

Ogus 7/5/3 Program

Month 2 / Week 4

Wednesday 04-26-23

Cardio;
40lbs weighted vest
Hike with dog's for 30 minutes

Dumbbell Rows – 5 sets of 10 reps; ( next month add 5lbs )
30lb X 10
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

T-bar Rows = 3 x 10
90lbs x 10
90lbs x 10
90lbs x 10

**Darthdingo** · 04-28-2023, 06:07 AM

Ogus 7/5/3 Program

Month 2 / Week 4

Friday 04-28-23

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 – 4 sets of 10 reps
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12

Dips = 3 x 15
BW x 17
BW x 17
BW x 17

**Darthdingo** · 05-01-2023, 05:21 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 2 / Week 5

DELOAD

Monday 05-01-23

OH Press = 1RM = 115lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
MAIN LIFT = 5 sets of 5 reps @ 60%
60lbs x 5
60lbs x 5
60lbs x 5
60lbs x 5
60lbs x 5

Dumbbell Press – 4 X 10 ( go up 1 rep next month )
55lbs x 10
55lbs x 10
50lbs x 10
55lbs x 10

Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
110lbs x 15
110lbs x 15
110lbs x 15

**Darthdingo** · 05-05-2023, 05:04 AM

Ogus 7/5/3 Program

Month 2 / Week 5

Wednesday 05-03-23

Cardio;
40lbs weighted vest
Hike with dog's for 30 minutes

Dumbbell Rows – 5 sets of 10 reps; ( next month add 5lbs )
30lb X 10
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

T-bar Rows = 3 x 15
60lbs x 15
60lbs x 15
60lbs x 15

**Darthdingo** · 05-05-2023, 05:05 AM

Ogus 7/5/3 Program

Month 2 / Week 5

Friday 05-05-23

DELOAD

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 8 reps @ 60%
60% = 95lbs x 8
60% = 95lbs x 8
60% = 95lbs x 8
60% = 95lbs x 8

Dumbbell Bench Press – 4 sets of 10 reps
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12

Dips = 3 x 17
BW x 17
BW x 17
BW x 17

**Darthdingo** · 05-08-2023, 06:04 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 3 / Week 1

Monday 05-08-23

OH Press = 1RM = 120lbs
WARMUP = Bar x 10
40% = 45lbs 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 )
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10

Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
120lbs x 15
120lbs x 15
120lbs x 15

**Darthdingo** · 05-09-2023, 08:13 PM

Ogus 7/5/3 Program

Month 3 / Week 1

Wednesday 05-03-23

Cardio;
40lbs weighted vest
Hike with dog's for 30 minutes

Dumbbell Squats = 3 X 12
25lbs x 12
25lbs x 12
25lbs x 12

Dumbbell Rows – 5 sets of 10 reps; ( next month add 5lbs )
35lb X 10
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 )
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10

T-bar Rows = 3 x 15
70lbs x 15
70lbs x 15
70lbs x 15

**Darthdingo** · 05-12-2023, 05:03 AM

Ogus 7/5/3 Program

Month 3 / Week 1

Friday 05-12-23

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%
130lbs x 5
130lbs x 5
130lbs x 5
130lbs x 5
130lbs x 5
130lbs x 5
130lbs x 5

Dumbbell Bench Press – 4 sets of 10 reps
30lb Dumbbells x 15
35lb Dumbbells x 12
40lb Dumbbells x 10
40lb Dumbbells x 10

Dips = 3 x 20
BW x 20
BW x 20
BW x 20

**Darthdingo** · 05-15-2023, 05:30 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 3 / Week 2

Monday 05-15-23

OH Press = 1RM = 120lbs
WARMUP = Bar x 10
40% = 45lbs 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 )
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10

Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
120lbs x 15
120lbs x 15
120lbs x 15

**Darthdingo** · 05-19-2023, 05:00 AM

Ogus 7/5/3 Program

Month 3 / Week 2

Wednesday 05-17-23

Cardio;
40lbs weighted vest
Hike with dog's for 30 minutes

Dumbbell Squats = 3 X 12
25lbs x 12
25lbs x 12
25lbs x 12

Dumbbell Rows – 5 sets of 10 reps; ( next month add 5lbs )
35lb X 10
35lb X 10
35lb X 10
35lb X 10
35lb X 10

T-bar Rows = 3 x 15
70lbs x 15
70lbs x 15
70lbs x 15

**Darthdingo** · 05-19-2023, 05:05 AM

Wendler 5/3/1

Month 3 / Week 1

Friday 05-19-23

Bench Press = 1RM = 160lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 70lbs x 5
60% = 85lbs x 3
Main lift = 5/3/1
65% = 95lbs X 5
75% = 110lbs X 5
85% = 125lbs X 5
Drop-set = 95lbs x 5+

Dumbbell Bench Press – 5 sets of 10 reps
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10

Dips = 4 x 10
BW x 10
BW x 10
BW x 10
BW x 10

**Darthdingo** · 05-22-2023, 05:29 AM

https://www.jimwendler.com/blogs/jim...boring-but-big

Month 3 / Week 1

Monday 05-22-23

OH Press = 1RM = 110lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 5
MAIN LIFT = 5/3/1
65% = 65lbs X 5
75% = 75lbs X 5
85% = 85lbs X 5
Drop-set = 65lbs x 5+

Dumbbell Press – 5 X 10 ( go up 1 rep next month )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10

Dumbbell Shrugs - 4 X 12 ( Up wight 10lbs next month )
120lbs x 12
120lbs x 12
120lbs x 12
120lbs x 12

**Darthdingo** · 05-26-2023, 05:22 AM

Ogus 7/5/3 Program

Month 3 / Week 1

Wednesday 05-24-23

Cardio;
40lbs weighted vest
Hike with dog's for 30 minutes

Dumbbell Squats = 3 X 12
25lbs x 12
25lbs x 12
25lbs x 12

Dumbbell Rows – 5 sets of 10 reps; ( next month add 5lbs )
35lb X 10
35lb X 10
35lb X 10
35lb X 10
35lb X 10

T-bar Rows = 3 x 15
70lbs x 15
70lbs x 15
70lbs x 15

**Darthdingo** · 05-26-2023, 06:02 AM

Wendler 5/3/1

Month 3 / Week 1

Friday 05-26-23

Bench Press = 1RM = 160lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 70lbs x 5
60% = 85lbs x 3
Main lift = 5/3/1
65% = 95lbs X 5
75% = 110lbs X 5
85% = 125lbs X 5
Drop-set = 95lbs x 5+

Dumbbell Bench Press – 5 sets of 10 reps
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10

Dips = 4 x 10
BW x 10
BW x 10
BW x 10
BW x 10

**Darthdingo** · 05-29-2023, 06:38 AM

https://www.jimwendler.com/blogs/jim...boring-but-big

Month 3 / Week 2

Monday 05-29-23

OH Press = 1RM = 110lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 5
MAIN LIFT = 5/3/1
70% = 70lbs X 3
80% = 80lbs X 3
90% = 90lbs X 3
Drop-set = 70lbs x 6+

Dumbbell Press – 5 X 10 ( go up 1 rep next month )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10

Dumbbell side laterals 4 X 12
12lbs x 12
12lbs x 12
12lbs x 12
12lbs x 12

**Darthdingo** · 06-02-2023, 05:00 AM

Ogus 7/5/3 Program

Month 3 / Week 2

Wednesday 05-31-23

Cardio;
40lbs weighted vest
Hike with dog's for 30 minutes

Dumbbell Squats = 3 X 12
25lbs x 12
25lbs x 12
25lbs x 12

Dumbbell Rows – 5 sets of 10 reps; ( next month add 5lbs )
35lb X 10
35lb X 10
35lb X 10
35lb X 10
35lb X 10

T-bar Rows = 3 x 15
70lbs x 15
70lbs x 15
70lbs x 15

**Darthdingo** · 06-02-2023, 05:02 AM

Wendler 5/3/1

Month 3 / Week 2

Friday 06-02-23

Bench Press = 1RM = 160lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 70lbs x 5
60% = 85lbs x 3
Main lift = 5/3/1
70% = 100lbs X 3
80% = 115lbs X 3
90% = 130lbs X 3
Drop-set = 100lbs x 3+

Dumbbell Bench Press – 5 sets of 10 reps
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10

Dips = 4 x 10
BW x 10
BW x 10
BW x 10
BW x 10

**Darthdingo** · 06-05-2023, 05:44 AM

https://www.jimwendler.com/blogs/jim...boring-but-big

Month 3 / Week 3

Monday 06-05-23

OH Press = 1RM = 110lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 5
MAIN LIFT = 5/3/1
75% = 75lbs X 5
85% = 85lbs X 3
95% = 95lbs X 1
Drop-set = 75lbs x 5+

Dumbbell Press – 5 X 10 ( go up 1 rep next month )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10

Dumbbell side laterals 4 X 12
12lbs x 12
12lbs x 12
12lbs x 12
12lbs x 12

**Darthdingo** · 06-09-2023, 05:45 AM

Ogus 7/5/3 Program

Month 3 / Week 3

Wednesday 06-07-23

Cardio;
40lbs weighted vest
Hike with dog's for 30 minutes

Dumbbell Squats = 3 X 12
25lbs x 12
25lbs x 12
25lbs x 12

Dumbbell Rows – 5 sets of 10 reps; ( next month add 5lbs )
35lb X 10
35lb X 10
35lb X 10
35lb X 10
35lb X 10

T-bar Rows = 3 x 15
70lbs x 15
70lbs x 15
70lbs x 15

**Darthdingo** · 06-09-2023, 05:47 AM

Wendler 5/3/1

Month 3 / Week 3

Friday 06-09-23

Bench Press = 1RM = 160lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 70lbs x 5
60% = 85lbs x 3
Main lift = 5/3/1
75% = 110lbs X 5
85% = 120lbs X 3
95% = 135lbs X 1
Drop-set = 110lbs x 5+

Dumbbell Bench Press – 5 sets of 10 reps
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10

Dips = 4 x 10
BW x 10
BW x 10
BW x 10
BW x 10

**Darthdingo** · 06-11-2023, 05:31 PM

https://www.jimwendler.com/blogs/jim...boring-but-big

Month 2 / Week 1

Monday 06-12-23

OH Press = 1RM = 115lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 5
MAIN LIFT = 5/3/1
65% = 70lbs X 5
75% = 80lbs X 5
85% = 90lbs X 5
Drop-set = 70lbs x 5+

Dumbbell Press – 5 X 10 ( go up 5lbs next month )
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10

Dumbbell side laterals 4 X 15
12lbs x 15
12lbs x 15
12lbs x 15
12lbs x 15

**Darthdingo** · 06-16-2023, 05:21 AM

Ogus 7/5/3 Program

Month 2 / Week 1

Wednesday 06-14-23

Cardio;
40lbs weighted vest
Hike with dog's for 30 minutes

Dumbbell Squats = 3 X 12
30lbs x 12
30lbs x 12
39lbs x 12

Dumbbell Rows – 5 sets of 10 reps; ( next month add 5lbs )
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10

T-bar Rows = 3 x 12
80lbs x 12
80lbs x 12
80lbs x 12

Thread: The 5/3/1 Method

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