EPIC-METAL-CAVE

Coach
TRANINGSBOG SPLEJSEN

W1RM - 28D16W - 5/3/1 - PURE STRENGTH 

The program is inspired by Jim Wendler's template 5/3/1: how to build pure strength.

The program runs for 28 days with 16 workouts (4*wwrwwrr).

The program will be placed in your program calender from a given start date of your choosing.

Each workout focus is on one of the 4 basic lifts bb-press/bb-back-squat/bb-bench-press/bb-dead-lift, each session should take 30-45min total to complete.  

The program will rotat every week so that you will do each of the 4 rep and load range in each cycle of the 28 days.

ex.

W1 (5@65%W1RM 5@75%W1RM +5@85%W1RM

W2 (3@70%W1RM 3@80%W1RM +3@90%W1RM)

W3 (5@75%W1RM 3@85%W1RM +1@95%W1RM

Wt 4 (5@40%W1RM 5@50%W1RM 5@60%W1RM)

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W1RM: all loads on the main lifts will regulate over time depending on you max reps set of each exercise, start with easy reps, load will be added over time as you do more reps. 

Assistance work: add load if you do 8-12 reps in a set.

Features
4 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
4W4D - 5/3/1 - PURE STRENGTH#1.1

A

BB-PRESS-OVERHEAD

5, 5, MAX @ 65, 75, 85 %

B1

BW-CHIN-UP

5 x MAX @ 0 kg

B2

DB2-CURL

5 x MAX

Monday
W1RM - 5D4W - 5/3/1 - PURE STRENGTH: WEEK 4#2

A

BB-SQUAT-BACK-HIGH

3 x 5 @ 40, 50, 60 %

Wednesday
W1RM - 5D4W - 5/3/1 - PURE STRENGTH: WEEK 3#3

A

BB-PRESS-BENCH

5, 3, MAX @ 75, 85, 95 %

B1

BW-PULL-UP

5 x MAX @ 0 kg

B2

BB-ROW-PENLAY

5 x MAX

Thursday
W1RM - 5D4W - 5/3/1 - PURE STRENGTH: WEEK 2#4

A

BB-DEAD-LIFT-CON

3, 3, MAX @ 70, 80, 90 %

B1

BW-DIPS

5 x MAX @ 0 kg

B2

bw-archer-push-up

5 x MAX

W1RM - 4W4D - 5/3/1 - PURE STRENGTH