Workout Routine

Free

5/3/1 - Split 5’s Pro Pervertor Leader

by strongtom

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Jim W Pervertor Leader Template Good for size and strength 3/5/1 Programming 85% TM

. . sq bp dl op

. bp op sq sumo bp clsgrp dl fr sq

s, bp, d, ohp 5s pro 3/5/1 w1 70, 80, 90, 5x10 fsl w2 60, 75, 85, 10x5 fsl w3 75, 85, 95, 5x5 ssl

push 25-50 total - dip, pushup, db press, tri ext, plate raise pull 25-50 total - chin up, rows, curl, lat pulldown, band pull apart, upright row, shrug single leg or core 25-50 total - leg or ab good morning, sldl

2 days hard cond 3-5 days easy cond

. . .

Starting TM is 85% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Training blocks

Week 1 5's Pro 10x5 FSL

W1 Monday

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
5
37 sec
2
80% TM
100 lbs
5
179 sec
3
90% TM
115 lbs
5
179 sec
4
70% TM
90 lbs
5
179 sec
5
70% TM
90 lbs
5
179 sec
6
70% TM
90 lbs
5
179 sec
7
70% TM
90 lbs
5
179 sec
8
70% TM
90 lbs
5
0 sec

squat

8×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
5
179 sec
2
70% TM
90 lbs
5
179 sec
3
70% TM
90 lbs
5
179 sec
4
70% TM
90 lbs
5
179 sec
5
70% TM
90 lbs
5
0 sec

bench press

5×5

pushup

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

pushup

3×10

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

chinup

3×12

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

Abs

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20-25
100 sec
2
–
–
20-25
100 sec
3
–
–
20-25
0 sec

Double Progression: Work within 20-25 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

calf raise

3×20

W1 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
5
37 sec
2
80% TM
100 lbs
5
179 sec
3
90% TM
115 lbs
5
179 sec
4
70% TM
90 lbs
5
179 sec
5
70% TM
90 lbs
5
179 sec
6
70% TM
90 lbs
5
179 sec
7
70% TM
90 lbs
5
179 sec
8
70% TM
90 lbs
5
0 sec

deadlift

8×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
5
179 sec
2
70% TM
90 lbs
5
179 sec
3
70% TM
90 lbs
5
179 sec
4
70% TM
90 lbs
5
179 sec
5
70% TM
90 lbs
5
0 sec

overhead press

5×5

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

dip

3×12

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

chest supported rows

3×12

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

good morning

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20-25
100 sec
2
–
–
20-25
100 sec
3
–
–
20-25
100 sec
4
–
–
20-25
0 sec

Double Progression: Work within 20-25 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

calf raise

4×20

W1 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
5
37 sec
2
80% TM
100 lbs
5
179 sec
3
90% TM
115 lbs
5
179 sec
4
70% TM
90 lbs
5
179 sec
5
70% TM
90 lbs
5
179 sec
6
70% TM
90 lbs
5
179 sec
7
70% TM
90 lbs
5
179 sec
8
70% TM
90 lbs
5
0 sec

bench press

8×5

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
5
179 sec
2
70% TM
90 lbs
5
179 sec
3
70% TM
90 lbs
5
179 sec
4
70% TM
90 lbs
5
179 sec
5
70% TM
90 lbs
5
0 sec

squat

5×5

plate raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

plate raise

3×12

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

face pull

3×12

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

Abs

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20-25
100 sec
2
–
–
20-25
100 sec
3
–
–
20-25
0 sec

Double Progression: Work within 20-25 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

calf raise

3×20

W1 Friday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
5
37 sec
2
80% TM
100 lbs
5
179 sec
3
90% TM
115 lbs
5
179 sec
4
70% TM
90 lbs
5
179 sec
5
70% TM
90 lbs
5
179 sec
6
70% TM
90 lbs
5
179 sec
7
70% TM
90 lbs
5
179 sec
8
70% TM
90 lbs
5
179 sec
9
70% TM
90 lbs
5
179 sec
10
70% TM
90 lbs
5
179 sec
11
70% TM
90 lbs
5
179 sec
12
70% TM
90 lbs
5
179 sec
13
70% TM
90 lbs
5
0 sec

overhead press

13×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
90 lbs
5
179 sec
2
70% TM
90 lbs
5
179 sec
3
70% TM
90 lbs
5
179 sec
4
70% TM
90 lbs
5
179 sec
5
70% TM
90 lbs
5
0 sec

deadlift

5×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

incline bench press

3×12

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

curl

3×12

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

straight leg deadlift

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20-25
100 sec
2
–
–
20-25
100 sec
3
–
–
20-25
100 sec
4
–
–
20-25
0 sec

Double Progression: Work within 20-25 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

calf raise

4×20

Week 2 5's Pro 5x10 FSL

W2 Monday

squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
75 lbs
5
37 sec
2
75% TM
95 lbs
5
179 sec
3
85% TM
110 lbs
5
179 sec
4
60% TM
75 lbs
10
179 sec
5
60% TM
75 lbs
10
0 sec

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
75 lbs
10
179 sec
2
60% TM
75 lbs
10
179 sec
3
60% TM
75 lbs
10
0 sec

bench press

3×10

pushup

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
0 sec

pushup

3×10

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

chinup

3×12

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

Abs

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20-25
100 sec
2
–
–
20-25
100 sec
3
–
–
20-25
0 sec

Double Progression: Work within 20-25 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

calf raise

3×20

W2 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% TM
75 lbs
5
37 sec
2
75% TM
95 lbs
5
179 sec
3
85% TM
110 lbs
5
179 sec
4
60% TM
75 lbs
10
179 sec
5
60% TM
75 lbs
10
0 sec

deadlift

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
75 lbs
10
179 sec
2
60% TM
75 lbs
10
179 sec
3
60% TM
75 lbs
10
0 sec

overhead press

3×10

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

dip

3×12

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

chest supported rows

3×12

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

good morning

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20-25
100 sec
2
–
–
20-25
100 sec
3
–
–
20-25
100 sec
4
–
–
20-25
0 sec

Double Progression: Work within 20-25 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

calf raise

4×20

W2 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
75 lbs
5
37 sec
2
75% TM
95 lbs
5
179 sec
3
85% TM
110 lbs
5
179 sec
4
60% TM
75 lbs
10
179 sec
5
60% TM
75 lbs
10
0 sec

bench press

5 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
60% TM
75 lbs
10
179 sec
2
60% TM
75 lbs
10
179 sec
3
60% TM
75 lbs
10
0 sec

squat

3×10

plate raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
95 lbs
10
100 sec
2
100% TM
95 lbs
10
100 sec
3
100% TM
95 lbs
10
0 sec

plate raise

3×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

face pull

3×12

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

Abs

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20-25
100 sec
2
–
–
20-25
100 sec
3
–
–
20-25
0 sec

Double Progression: Work within 20-25 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

calf raise

3×20

W2 Friday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
75 lbs
5
37 sec
2
75% TM
95 lbs
5
179 sec
3
85% TM
110 lbs
5
179 sec
4
60% TM
75 lbs
10
179 sec
5
60% TM
75 lbs
10
0 sec

overhead press

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% TM
75 lbs
10
179 sec
2
60% TM
75 lbs
10
179 sec
3
60% TM
75 lbs
10
0 sec

bench press

3×10

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

incline bench press

3×12

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

curl

3×12

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

straight leg deadlift

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20-25
100 sec
2
–
–
20-25
100 sec
3
–
–
20-25
100 sec
4
–
–
20-25
0 sec

Double Progression: Work within 20-25 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

calf raise

4×20

Week 3 5's Pro 5x5 SSL

W3 Monday

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
37 sec
2
85% TM
110 lbs
5
179 sec
3
95% TM
120 lbs
5
179 sec
4
85% TM
110 lbs
5
179 sec
5
85% TM
110 lbs
5
0 sec

squat

5×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
179 sec
2
85% TM
110 lbs
5
179 sec
3
85% TM
110 lbs
5
179 sec

bench press

3×5

pushup

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
0 sec

pushup

3×10

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

chinup

3×12

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

Abs

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20-25
100 sec
2
–
–
20-25
100 sec
3
–
–
20-25
0 sec

Double Progression: Work within 20-25 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

calf raise

3×20

W3 Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
37 sec
2
85% TM
110 lbs
5
179 sec
3
95% TM
120 lbs
5
179 sec
4
85% TM
110 lbs
5
179 sec
5
85% TM
110 lbs
5
0 sec

deadlift

5×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
179 sec
2
85% TM
110 lbs
5
179 sec
3
85% TM
110 lbs
5
0 sec

overhead press

3×5

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

dip

3×12

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

chest supported rows

3×12

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

good morning

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20-25
100 sec
2
–
–
20-25
100 sec
3
–
–
20-25
100 sec
4
–
–
20-25
0 sec

Double Progression: Work within 20-25 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

calf raise

4×20

W3 Thursday

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
37 sec
2
85% TM
110 lbs
5
179 sec
3
95% TM
120 lbs
5
179 sec
4
85% TM
110 lbs
5
179 sec
5
85% TM
110 lbs
5
0 sec

bench press

5×5

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
179 sec
2
85% TM
110 lbs
5
179 sec
3
85% TM
110 lbs
5
0 sec

squat

3×5

plate raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
95 lbs
10
100 sec
2
100% TM
95 lbs
10
100 sec
3
100% TM
95 lbs
10
0 sec

plate raise

3×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

face pull

3×12

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

Abs

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20-25
100 sec
2
–
–
20-25
100 sec
3
–
–
20-25
0 sec

Double Progression: Work within 20-25 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

calf raise

3×20

W3 Friday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
95 lbs
5
37 sec
2
85% TM
110 lbs
5
179 sec
3
95% TM
120 lbs
5
179 sec
4
85% TM
110 lbs
5
179 sec
5
85% TM
110 lbs
5
0 sec

overhead press

5×5

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
110 lbs
5
179 sec
2
85% TM
110 lbs
5
179 sec
3
85% TM
110 lbs
5
0 sec

deadlift

3×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

incline bench press

3×12

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

curl

3×12

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

straight leg deadlift

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20-25
100 sec
2
–
–
20-25
100 sec
3
–
–
20-25
100 sec
4
–
–
20-25
0 sec

Double Progression: Work within 20-25 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

calf raise

4×20

Week 4 Deload

W4 Monday (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
100 sec
2
50% TM
65 lbs
5
100 sec
3
60% TM
75 lbs
5
0 sec

squat

3×5

pushup

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
0 sec

pushup

3×10

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

chinup

3×12

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

Abs

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20-25
100 sec
2
–
–
20-25
100 sec
3
–
–
20-25
0 sec

Double Progression: Work within 20-25 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

calf raise

3×20

W4 Tuesday (deload)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
100 sec
2
50% TM
65 lbs
5
100 sec
3
60% TM
75 lbs
5
0 sec

bench press

3×5

plate raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
95 lbs
10
100 sec
2
100% TM
95 lbs
10
100 sec
3
100% TM
95 lbs
10
0 sec

plate raise

3×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

face pull

3×12

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

Abs

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20-25
100 sec
2
–
–
20-25
100 sec
3
–
–
20-25
100 sec
4
–
–
20-25
0 sec

Double Progression: Work within 20-25 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

calf raise

4×20

W4 Thursday (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
100 sec
2
50% TM
65 lbs
5
100 sec
3
60% TM
75 lbs
5
0 sec

deadlift

3×5

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

dip

3×12

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

chest supported rows

3×12

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

good morning

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20-25
100 sec
2
–
–
20-25
100 sec
3
–
–
20-25
0 sec

Double Progression: Work within 20-25 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

calf raise

3×20

W4 Friday (deload)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
50 lbs
5
100 sec
2
50% TM
65 lbs
5
100 sec
3
60% TM
75 lbs
5
0 sec

overhead press

3×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

incline bench press

3×12

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

curl

3×12

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12-15
100 sec
2
–
–
12-15
100 sec
3
–
–
12-15
0 sec

Double Progression: Work within 12-15 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

straight leg deadlift

3×12

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20-25
100 sec
2
–
–
20-25
100 sec
3
–
–
20-25
100 sec
4
–
–
20-25
0 sec

Double Progression: Work within 20-25 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.

calf raise

4×20