5/3/1 Strength Program
Granite Fitness and Performance
This program is an intermediate level designed for everyday lifters who want to progress in getting stronger at the three core barbell lifts while also building upon the other important areas of the body.
Prep
A
Full Body Warm Up
Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL
B1
Barbell Back Squat
3 x 5
B2
Seated DB Shoulder Press
3 x 5
B3
SB Deadbug
3 x 8
C1
Chin-Up
3 x 8
C2
Goblet Lateral Squat
3 x 8
C3
Banded Oblique Twists
3 x 8
D1
HK Cable Face Pull
3 x 8
D2
Cable Rope Tricep Pushdown
3 x 8
D3
Cable Rope Bicep Curls w/Supination
3 x 8
Prep
A
Full Body Warm Up
Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL
B1
Barbell Bench Press
3 x 5
B2
1-Arm DB Row
3 x 5
B3
Standing Banded Pallof Press
3 x 8
C1
Push-Up
3 x 8
C2
Eccentric Slideboard Leg Curl
3 x 8
C3
Side Plank Hip Drop
3 x 8
D1
Staggered Goblet Calf Raise
3 x 8
D2
DB Farmer's Walk
3 x 40
D3
Lying Band Hip Flexion
3 x 8
Prep
A
Full Body Warm Up
Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL
B1
Barbell Deadlift
3 x 5
B2
Incline DB Bench Press
3 x 5
B3
Alternating V Ups
3 x 8
C1
1 DB SLDL
3 x 8
C2
Ring Inverted Row
3 x 8
C3
Slide Board Body Saw
3 x 8
D1
Chest Supported Y Raise
3 x 8
D2
DB Bicep Curls
3 x 8
D3
DB Tricep Extension
3 x 8
The pain you feel today will be the strength you feel tomorrow. Let's get to work!
Get 5/3/1 Strength Program
