5thSet

Coach
Coach Swede

5thSet Mesocycle 3 of MSM Sequence System

Features
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Barbell // dumbbells // bands
sample week banner image
phoneMockup
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

5thSet Mesocycle 3