5/3/1 for Beginners (Black Iron Beast)
Strength
3 weeks / 3 days per week
The real 5/3/1 from Reddit with the Template from Blackironbeast.com Lets Go !
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Week 1
Day 1
Squat
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
Supplemental5 x 65%
5 x 75%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Press
Main5 x 65%
5 x 75%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Squat
Supplemental5 x 65%
5 x 75%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Squat
Main3 x 70%
3 x 80%
3 x 90%
Bench Press
Supplemental5 x 65%
5 x 75%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Deadlift
Main3 x 70%
3 x 80%
3 x 90%
Press
Main3 x 70%
3 x 80%
3 x 90%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Bench Press
Main3 x 70%
3 x 80%
3 x 90%
Squat
Supplemental5 x 65%
5 x 75%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Squat
Main5 x 75%
3 x 85%
1 x 95%
Bench Press
Supplemental5 x 65%
5 x 75%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Deadlift
Main5 x 75%
3 x 85%
1 x 95%
Press
Main5 x 75%
3 x 85%
1 x 95%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Bench Press
Main5 x 75%
3 x 85%
1 x 95%
Squat
Supplemental5 x 65%
5 x 75%
5 x 85%
Recommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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