Pacific Coast Performance

Strength & Conditioning
Coach
Ian L

This program is designed to get you stronger every month that you run it. The primary focus is on the core lift of each day (Squat, Bench, OH Press & Deadlift), followed by 3 accessories each session. Warm up sets should take place as needed for all compound exercises. It is recommended you work on mobility for 10 minutes following each session. If you have specific weaknesses to work on, add one accessory exercises to the end of each session, targeting your deficiencies.
If you must change the schedule, do not lift more than 2 days in a row. For this program to be most effective you will want to have a good idea of your working max for the 4 primary lifts, this program science-backed and proven to get you stronger!

Features
4 sessions per week
Must use App app to view and log training
Program Training
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Science-backed programming
Jim Wendler designed the 5-3-1 system to improve the strength of both beginner and advanced athletes. This method is tried & true!
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Easy to follow
5-3-1 is simple to follow and effective. You should see strength improvements almost immediately.
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Flexible Programming
The goal of the accessory exercises is to work on your personal weaknesses by isolating specific muscles that will make you better at the primary lifts. You have the freedom to make substitutions based on your personal needs. The more access to equipment the better, but everything can be substituted or done in an average weight room.
Features
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Programming 4 days per week
4 Lifts per week, do not lift more than 2 days in a row without a rest day.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year, track everything through an app.
Equipment
Recommended
Barbell // plates // squat rack & bench are needed.Recommended: Bands // DBs // KBs // Reverse Hyper
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Sample Week
Week 1 of 4-week program
Sunday
5-3-1 SQUAT

A

Back Squat

5, 5, _ @ 65, 75, 85 %

B

Romanian Deadlift (RDL)

3 x 8 @ 70 %

C

Leg Extension

4 x 12

D

Reverse Hyper Ext

4 x 10

Monday
5-3-1 BENCH

A

Bench Press

5, 5, _ @ 65, 75, 85 %

B

Seated Cable Row

3 x 8

C

High Plank Drag

3 x 12

D

Band Pull-Apart

3 x 12

Wednesday
5-3-1 OH PRESS

A

Overhead Press

5, 5, _ @ 65, 75, 85 %

B

Close Grip Lat Pulldown

3 x 8

C

Dip

3 x 8

D

DB Upright row

3 x 8

Thursday
5-3-1 DL

A

Deadlift

5, 5, _ @ 65, 75, 85 %

B

Weighted Step Ups

3 x 16

C

Single Leg Hip Thrust

3 x 16

D

Copenhagen Plank

3 x 0:30