Consequences of our choices

Strength and Muscle

3 weeks / 4 days per week

Four day per week, three week cycle template with a modifed 5/3/1 system for the primary lift and full body accessories

Reviews

0 reviews

Week 1

Pendlay Row

Main

5 x 50%

5 x 75%

5 x 85%

Pendlay Row

Supplemental

2 x 8 reps

Bench Press

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 8 reps

Bent Over • Pullover

Assistance

3 x 8 reps

Incline • Bench Press

Assistance

3 x 8 reps

Squat

Main

5 x 50%

5 x 75%

5 x 85%

Squat

Supplemental

2 x 8 reps

Romanian Deadlift

Assistance

3 x 8 reps

Standing • Calf Raise

Assistance

3 x 8 reps

Lying • Supine Curl

Assistance

3 x 8 reps

Overhead • Triceps Extension

Assistance

3 x 8 reps

Bench Press

Main

5 x 50%

5 x 75%

5 x 85%

Bench Press

Supplemental

2 x 8 reps

Flexion Row

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 8 reps

Incline • Bench Press

Assistance

3 x 8 reps

Pullover

Assistance

3 x 8 reps

Deadlift

Main

5 x 50%

5 x 75%

5 x 85%

Deadlift

Supplemental

2 x 8 reps

Bulgarian Split Squat

Assistance

3 x 8 reps

Standing • Calf Raise

Assistance

3 x 8 reps

Curl

Assistance

3 x 8 reps

Lying • Triceps Extension

Assistance

3 x 8 reps

Week 2

Pendlay Row

Main

5 x 55.00000000000001%

3 x 80%

3 x 90%

Pendlay Row

Supplemental

2 x 8 reps

Bench Press

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 8 reps

Bent Over • Pullover

Assistance

3 x 8 reps

Incline • Bench Press

Assistance

3 x 8 reps

Squat

Main

5 x 55.00000000000001%

3 x 80%

3 x 90%

Squat

Supplemental

2 x 8 reps

Romanian Deadlift

Assistance

3 x 8 reps

Standing • Calf Raise

Assistance

3 x 8 reps

Lying • Supine Curl

Assistance

3 x 8 reps

Overhead • Triceps Extension

Assistance

3 x 8 reps

Bench Press

Main

5 x 55.00000000000001%

3 x 80%

3 x 90%

Bench Press

Supplemental

2 x 8 reps

Flexion Row

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 8 reps

Incline • Bench Press

Assistance

3 x 8 reps

Pullover

Assistance

3 x 8 reps

Deadlift

Main

5 x 55.00000000000001%

3 x 80%

3 x 90%

Deadlift

Supplemental

2 x 8 reps

Bulgarian Split Squat

Assistance

3 x 8 reps

Standing • Calf Raise

Assistance

3 x 8 reps

Curl

Assistance

3 x 8 reps

Lying • Triceps Extension

Assistance

3 x 8 reps

Week 3

Pendlay Row

Main

5 x 60%

3 x 85%

1 x 95%

Pendlay Row

Supplemental

2 x 8 reps

Bench Press

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 8 reps

Bent Over • Pullover

Assistance

3 x 8 reps

Incline • Bench Press

Assistance

3 x 8 reps

Squat

Main

5 x 60%

3 x 85%

1 x 95%

Squat

Supplemental

2 x 8 reps

Romanian Deadlift

Assistance

3 x 8 reps

Standing • Calf Raise

Assistance

3 x 8 reps

Lying • Supine Curl

Assistance

3 x 8 reps

Overhead • Triceps Extension

Assistance

3 x 8 reps

Bench Press

Main

5 x 60%

3 x 85%

1 x 95%

Bench Press

Supplemental

2 x 8 reps

Flexion Row

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 8 reps

Incline • Bench Press

Assistance

3 x 8 reps

Pullover

Assistance

3 x 8 reps

Deadlift

Main

5 x 60%

3 x 85%

1 x 95%

Deadlift

Supplemental

2 x 8 reps

Bulgarian Split Squat

Assistance

3 x 8 reps

Standing • Calf Raise

Assistance

3 x 8 reps

Curl

Assistance

3 x 8 reps

Lying • Triceps Extension

Assistance

3 x 8 reps

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KeyLifts

Consequences of our choices

Strength and Muscle

3 weeks / 4 days per week

Four day per week, three week cycle template with a modifed 5/3/1 system for the primary lift and full body accessories

Reviews

0 reviews

Week 1

Day 1

Pendlay Row

Pendlay Row

Bench Press

Lateral • Raise

Bent Over • Pullover

Incline • Bench Press

Day 2

Squat

Squat

Romanian Deadlift

Standing • Calf Raise

Lying • Supine Curl

Overhead • Triceps Extension

Day 3

Bench Press

Bench Press

Flexion Row

Lateral • Raise

Incline • Bench Press

Pullover

Day 4

Deadlift

Deadlift

Bulgarian Split Squat

Standing • Calf Raise

Curl

Lying • Triceps Extension

Week 2

Day 1

Pendlay Row

Pendlay Row

Bench Press

Lateral • Raise

Bent Over • Pullover

Incline • Bench Press

Day 2

Squat

Squat

Romanian Deadlift

Standing • Calf Raise

Lying • Supine Curl

Overhead • Triceps Extension

Day 3

Bench Press

Bench Press

Flexion Row

Lateral • Raise

Incline • Bench Press

Pullover

Day 4

Deadlift

Deadlift

Bulgarian Split Squat

Standing • Calf Raise

Curl

Lying • Triceps Extension

Week 3

Day 1

Pendlay Row

Pendlay Row

Bench Press

Lateral • Raise

Bent Over • Pullover

Incline • Bench Press

Day 2

Squat

Squat

Romanian Deadlift

Standing • Calf Raise

Lying • Supine Curl

Overhead • Triceps Extension

Day 3