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5/3/1 Deload 2 Day
Strength
1 weeks / 2 days per week
531 2 Day Deload with warm up sets
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Week 1
Day 1
Squat
Main
5 x 70%
3 x 80%
1 x 90%
1 x 100%
Bench Press
Main
5 x 70%
3 x 80%
1 x 90%
1 x 100%
Recommended Push Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Legs Exercises
25-50 reps
Day 2
Deadlift
Main
5 x 70%
3 x 80%
1 x 90%
1 x 100%
Press
Main
5 x 70%
3 x 80%
1 x 90%
1 x 100%
Recommended Legs Exercises
25-50 reps
Recommended Pull Exercises
25-50 reps
Recommended Push Exercises
25-50 reps
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