A 5/3/1 template to be used with only barbells, dumbbells, and a few pieces of additional equipment. Great for those lifting in smaller gyms, or home gyms with limited set-ups. Designed entirely for strength progression and development, and can be used over and over again.
FeaturesA
Back Squat
3 x 5 @ 65, 75, 85 %
B
Bulgarian Split Squat
3 x 8
C
Romanian Deadlift
3 x 8
D
Lying Leg Raises
3 x 10
A
Bench Press
3 x 5 @ 65, 75, 85 %
B
DB Shoulder Press
3 x 8
C
DB Skullcrusher
3 x 8
D
Bent Over Row
3 x 8
A
Deadlift
3 x 5 @ 65, 75, 85 %
B
Glute-Ham Raise
3 x 8
C
Front Squat
3 x 8
D
Pull-Up
3 x 6