5/3/1 Jeremie Edition v2 - 4 Day

Four-day 5/3/1 for an intermediate lifter, built off the same training maxes as Jeremie Edition. Set TM at 90% of a recent 1RM (or 85% if the last cycle felt heavy).

STRUCTURE OF EVERY SESSION

1. Mobility warm-up (5-6 min), targeted at the day's lift.
2. Main lift: 3 x 5/3/1 sets, last set AMRAP, then 5x5 First Set Last at the week's opening percentage.
3. Assistance: push / pull / single-leg or core.
4. Conditioning finisher (10-15 min).
5. Cool-down stretching (4-5 min).

Week 1: 65/75/85. Week 2: 70/80/90. Week 3: 75/85/95. Week 4: deload at 40/50/60, assistance cut to 2 easy sets, easy cardio only. After the deload week, add 2.5 kg to upper-body TMs and 5 kg to lower-body TMs. Miss the minimum reps on a top set and that TM drops 10%.

MONDAY - OVERHEAD PRESS (shoulders and T-spine) Warm-up: Arm Circles 30s each direction. Arm Swings cross-body and overhead. Cat-Cow 8-10 slow cycles. Band Pull-Apart 2 x 15 light band. Open Book 30s each side, side-lying. Cardio: bike or rower, 10 min steady Zone 2, nose-breathing pace. Cool-down: Chest Stretch 30s each side in a doorway. Shoulder Stretch 30s each side cross-body. Overhead Triceps 30s each side. Lat Stretch 30s each side, hang or forearms on a bench.

TUESDAY - DEADLIFT (hips, hamstrings and lower back) Warm-up: Leg Swings 15 front-back and 15 lateral each leg. Cat-Cow 8-10 cycles. Dynamic Lunges 10 each leg with overhead reach. Half-Kneeling Hip Flexor 30s each side, squeeze the glute. Glute Bridge 2 x 15 with a 2s pause. Cardio: loaded carries, 6 x 40 m farmer walk, walk back as rest. Cool-down: Hamstring Stretch 30s each leg. Child's Pose 60s, breathe into the lower back. Pigeon Pose 45s each side. Calf Stretch 30s each leg, straight then bent knee.

THURSDAY - BENCH PRESS (shoulders, chest and T-spine) Warm-up: Arm Circles 30s each direction. Band Pull-Apart 2 x 20. Cat-Cow 8-10 cycles. Open Book 30s each side. Torso Twists 20 controlled reps. Cardio: rower or bike intervals, 8 x 250 m (or 20s hard) with 90s easy between. Cool-down: Chest Stretch 30s each side doorway. Lat Stretch 30s each side. Shoulder Stretch 30s each side. Overhead Triceps 30s each side.

FRIDAY - SQUAT (hips and ankles) Warm-up: Leg Swings 15 front-back and 15 lateral each leg. Ankle Dorsiflexion 30s each ankle, knee-to-wall with the heel down. Half-Kneeling Hip Flexor 30s each side. Walking Lunges 10 each leg bodyweight. Torso Twists 20 controlled reps. Cardio: incline treadmill walk, 12 min at 10-12% grade. Cool-down: Quad Stretch 30s each leg. Pigeon Pose 45s each side. Calf Stretch 30s each leg. Seated Hamstring 45s each leg.

NOTES Keep the Zone 2 work genuinely easy, you should be able to hold a conversation. Only Thursday's intervals should be hard. If a finisher is compromising the next day's lifting, cut it first. Assistance weights are unprescribed on purpose: pick a load you can finish all sets with, then add weight when the top set feels easy. Warm-up holds are short and active, cool-down holds are 30-45s and relaxed. Never force a stretch into pain. Friday's RDL is a hinge, not a max, roughly 60-65% of your deadlift TM.