5/3/1 → High- Performance Hybrid (3 Days / Strength +

Based on: • Your strength level (advanced) • 3 days/week availability • Weekly basketball • Desire for strength + size • No current joint issues This program hits the sweet spot of: • Enough intensity to progress • Enough volume to grow • Enough recovery to last years Most people at your level fail because they: • Train too heavy too often • Or chase volume without structure This avoids both. ⸻ HOW THIS LASTS “YEARS” (THIS IS THE KEY) You keep: • 3-day structure • Top set @ RPE 8 • Backoffs • Volume day You rotate: • Rep ranges every 8–12 weeks (3–5 → 4–6 → 2–4 → 6–8) • Variations 1–2× per year • Volume slightly up/down with bodyweight That’s it.

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