5thSet
Coach
Coach Swede
5thSet Mesocycle 3 of MSM Sequence System
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Barbell // dumbbells // bands
Sample Week
Week 1 of 8-week program
Sunday
Micro 1: Bench
A
Bench Press
2, 2, 2, 2, MAX @ 80 %
B
1-Board Bench Press
2 x 6 @ 72.5 %
C
Side Raises
2 x 10
D
Rear Raises
2 x 12
Tuesday
Micro 1: Squat
A
Back Squat
3, 3, 3, 3, MAX @ 75 %
B
Front Squat
3 x 3 @ 70 %
C
Reverse Hypers
5 x 10
D
Barbell Rows (Overhand)
2 x 12
E
Dumbbell Rows to Lower Chest
2 x 15
F
Barbell Shrugs
2 x 15
G
Calf Raises
5 x 10
Thursday
Micro 1: 2nd Pressing Day
A
Wide Grip Bench Press
2 x 25 @ 52.5 %
B
Swede Crushers
2 x 10
C
Cable Tricep Extensions
4 x 25
D
Band Pull Aparts
3 x 30
More from 5thSet
programs
