Military Press Bench Press Squat

Date Weight Reps Date Weight Reps Date Weight #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

0 #VALUE! 0 #VALUE! 0 #VALUE!0 00 00 00 00 00 00 00 00 00 00 00 00 00 00 00 00 00 0

Power Cleans Bodyweight

Date Weight Reps Date Weight BF% 155

0 0 0 00000

Projected Max

Projected Max

Projected Max

0000000

Squat Deadlift

Reps Date Weight Reps #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!

0 #VALUE!0 00 00 00 00 00 00 00 00 00 00 00 00 00 00 00 00 00 0

Projected Max

Projected Max

DeloadD

ay 1

OH PressWeight Reps Weight Reps Weight Reps wt x 5 reps

Max

110

set 1 75 5 80 3 85 5 55set 2 85 5 90 3 95 3 65set 3 95 5 100 3 105 1 70

Deload

Day

2

DeadliftWeight Reps Weight Reps Weight Reps wt x 5 reps

Max

280

set 1 185 5 200 3 210 5 140set 2 210 5 225 3 240 3 154set 3 240 5 255 3 270 1 168

Day

5

Bench Press

Weight Reps Weight Reps Weight Reps wt x 5 reps

Max

185

set 1 125 5 130 3 140 5 92.5set 2 140 5 150 3 160 3 101.75set 3 160 5 170 3 180 1 111

Day

6

DeloadSquat

Weight Reps Weight Reps Weight Reps wt x 5 reps

Max

235

set 1 155 5 165 3 180 5 117.5set 2 180 5 190 3 200 3 129.25set 3 200 5 215 3 225 1 141

Matt Rhodes variation for 5/3/1http://asp.elitefts.com/qa/default.asp?qid=113986&tid=

OH PressWeek 1 Week 2 Week 3 Week 4

Weight Reps Weight Reps Weight Reps Weight

Max

120

set 1 85 3 80 5 90 5 60set 2 100 3 90 5 105 3 70set 3 110 3 105 5 115 1 75singles 120 3 singles none 120 2 singles none

DeadliftWeek 1 Week 2 Week 3 Week 4

Weight Reps Weight Reps Weight Reps Weight

Max

290

set 1 205 3 190 5 220 5 145set 2 235 3 220 5 250 3 160set 3 265 3 250 5 280 1 175singles 290 3 singles none 290 2 singles none

Bench PressWeek 1 Week 2 Week 3 Week 4

Weight Reps Weight Reps Weight Reps Weight

Max

195

set 1 140 3 130 5 150 5 100set 2 160 3 150 5 170 3 110set 3 180 3 170 5 190 1 120singles 195 3 singles none 195 2 singles none

SquatWeek 1 Week 2 Week 3 Week 4

Weight Reps Weight Reps Weight Reps Weight

Max

225

set 1 160 3 150 5 170 5 115set 2 180 3 170 5 195 3 125set 3 205 3 195 5 215 1 135singles 225 3 singles none 225 2 singles none

Final sets are NOT taken to failure

OH PressWeek 4

Reps555

none

DeadliftWeek 4

Reps555

none

Bench PressWeek 4

Reps555

none

SquatWeek 4

Reps555

none

5/3/1 with integrated high rep squats based on article from Dan Johnhttp://www.tmuscle.com/free_online_article/sports_body_training_performance/mass_made_simple

Breaking In PeriodWeek 1 Week 2

Day 1 - Back Squat 95lb x 30 reps Day 1 - Back Squat 95lbs x 30 reps then 115lb x 30 repsDay 2 - Back Squat 95lbs x 30 reps x 2 sets Day 2 - Back Squat 115lbs x 25 reps x 3 sets

Program Template

Day

1

Bench PressWeek 1 Week 2 Week 3 Deload

Weight Reps Weight Reps Weight Reps wt x 5 reps

Max

185

set 1 125 5 130 3 140 5 92.5set 2 140 5 150 3 160 3 101.75set 3 160 5 170 3 180 1 111

Front SquatsWeek 1 Week 2 Week 3 Deload

Weight Reps Weight Reps Weight Reps wt x 5 reps

Max

235

set 1 155 5 165 3 180 5 117.5set 2 180 5 190 3 200 3 129.25set 3 200 5 215 3 225 1 141

Day

2

OH PressWeek 1 Week 2 Week 3 Deload

Weight Reps Weight Reps Weight Reps wt x 5 reps

Max

110

set 1 75 5 80 3 85 5 55set 2 85 5 90 3 95 3 65set 3 95 5 100 3 105 1 70

DeadliftWeek 1 Week 2 Week 3 Deload

Weight Reps Weight Reps Weight Reps wt x 5 reps

Max

280

set 1 185 5 200 3 210 5 140set 2 210 5 225 3 240 3 154set 3 240 5 255 3 270 1 168

Back SquatWeek 1 Week 2 Week 3 Deload

Max

255

Weight Reps Weight Reps Weight Repsset 1 145 20 145 25 150 20set 2 145 15 145 20 150 15

Complexes should be incorporated as part of your general warm-up.Acessory work is up to you

Can include a 3rd workout as a "Bonus Day" to do any accessory work you feel is needed.

Program DetailsStart with the 2 week breaking Period, then go to the program

Week 1Day 1 - 5/3/1 as written with your own accessory workDay 2 - Back Squat 50% - 60% of your 1RM x 20 reps then a second set of 15 reps

Week 2Day 1 - 5/3/1 as written with your own accessory workDay 2 - Back Squat with the weight from last week x 25 reps then a second set of 20 reps.

Week 3Day 1 - 5/3/1 as written with your own accessory workDay 2 - Back Squat as week 1 plus some weight x 20 reps then a second set of 15 reps

Day 1 - Back Squat 95lbs x 30 reps then 115lb x 30 repsDay 2 - Back Squat 115lbs x 25 reps x 3 sets

Weight Plate Metabolic Circuit - grab a single Oly weight plate and go, 90 sec b/t sets; goal is 45lbs x 5 roundsreps

OH Squat 6 to 8 Swings 6 to 8 Rows 8 to 10Rev Lunge 8 to 10Diagonal C 6 to 8 per side

Southwood Complex (Dan John)Power Cle 8-6-4Military Pr 8-6-4Front Squa8-6-4

Complex A for 8s (Dan John) Complex E for 8's (Dan John) Complex F for 8's (Dan John)Row 8 reps Power Clean OH SquatClean 8 reps OH Press Back SquatFront Squa8 reps Back Squat GMsOH Press 8 reps GMs Front SquatBack Squat8 reps Behind the neck press RowsGMs 8 reps Front Squat Deadlift

Cosgrove Complex - 6 reps of each, rest 90 seconds, 5 reps of each, rest 90 sec, then 4 reps and so onDeadliftRomanian DeadliftBent Over rowPowercleanFront SquatPush PressBack SquatGMs

Chase Karne's Complex 6 reps/round with 90 sec restRDLHang CleanFront SquatOH PressBack SquatHang SnatchBent Rows

Weight Plate Metabolic Circuit - grab a single Oly weight plate and go, 90 sec b/t sets; goal is 45lbs x 5 rounds

Complex F for 8's (Dan John)

Cosgrove Complex - 6 reps of each, rest 90 seconds, 5 reps of each, rest 90 sec, then 4 reps and so on