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5-3-1 I’m Not Doing Jack Shit
Workout Overview
Week 1
Day 1: Muscle Group(s): None... | Day 2: Muscle Group(s): None... | Day 3: Rest | Day 4: Muscle Group(s): None... | Day 5: Rest | Day 6: Muscle Group(s): None... | Day 7: Rest |
Next Week
Week 1
5/3/1 Method:
Week 1: 1st set: 65% x 5 reps, 2nd set: 75% x 5 reps, & 3rd set: 85% x 5 or more reps
Week 1: 1st set: 75% x 5 reps, 2nd set: 80% x 5 reps, & 3rd set: 85% x 5 or more reps
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Standing Barbell Military Press (AKA Overhead Press) | 3 sets | 5 reps | 60s | Use the 5/3/1 method |
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Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 3 sets | 5 reps | 60s | Use the 5/3/1 method |
Week 2
5/3/1 Method:
Week 2: 1st set: 70% x 3 reps, 2nd set: 80% x 3 reps, & 3rd set: 90% x 3 or more reps
Week 2: 1st set: 80% x 3 reps, 2nd set: 85% x 3 reps, & 3rd set: 90% x 3 or more reps
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Standing Barbell Military Press (AKA Overhead Press) | 3 sets | 3 reps | 60s | Use the 5/3/1 method |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 3 sets | 3 reps | 60s | Use the 5/3/1 method |
Week 3
5/3/1 Method:
Week 3: 1st set: 75% x 5 reps, 2nd set: 85% x 3 reps, & 3rd set: 95% x 1 or more reps
Week 3: 1st set: 75% x 5 reps, 2nd set: 85% x 3 reps, & 3rd set: 95% x 1 or more reps
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Standing Barbell Military Press (AKA Overhead Press) | 3 sets | 5, 3, 1 reps | 60s | Use the 5/3/1 method |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 3 sets | 5, 3, 1 reps | 60s | Use the 5/3/1 method |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 3 sets | 5, 3, 1 reps | 60s | Use the 5/3/1 method |
Day 6
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 3 sets | 5, 3, 1 reps | 60s | Use the 5/3/1 method |
Week 4
5/3/1 Method:
Week 4: 1st set: 40% x 5 reps, 2nd set: 50% x 5 reps, & 3rd set: 60% x 5 reps
Week 4: 1st set: 40% x 5 reps, 2nd set: 50% x 5 reps, & 3rd set: 60% x 5 reps
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Standing Barbell Military Press (AKA Overhead Press) | 3 sets | 5, 3, 1 reps | 60s | Use the 5/3/1 method |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 3 sets | 5 reps | 60s | Use the 5/3/1 method |
Date Created: 12/7/20, 5:12 PM
Last Updated: 12/15/20, 2:45 AM
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