Beyond 5/3/1 Program 1.1-1.4
By Jim Wendler
Compiled by Johan Hildebrand
Compiled by Johan Hildebrand
1.4
Compiled by Johan Hildebrand
Compiled by Johan Hildebrand
Beyond 5/3/1 Training
Program Notes
Compiled by Johan Hildebrand
• This is a 20 week program designed to raise your squat, deadlift, Bench and Press.
• All Percantages are based on your Training Max ™
• Training Max is based on 90 % of your current 1 RM
• You must have a TM for the Squat, deadlift, Bench and Press
• Weight vest walking is essential for conditioning, as well as back, abdominal and
upper back work. There is no substitue
• ALL BENCH PRESSING MUST BE PAUSED. It doesn't have to be a competition pause,
but it should not be a "touch and go" lift
• Belt can be worned for all sets excepts 5x5 and 5x3 work
• You will need to learn Joe Defranco Agile 8,which you have to do prior to every workout
• All work sets should be done with a controlled (BUT NOT SLOW) eccentric phase and
an explosive concentric phase
• All four phases are based on Jim Wendler 5/3/1 training
• For each Phase, TM for Deadlift and Squat is increased by 5 kg. For Bench and Press, 2.5
Do not, increase more!
• If you fail to complete sets at prescribed weight, lower your TM for that specific lift
• In Phase 3, work your way up to a TM x Rep PR, do not start with with TM straight a
your warm-up sets!
WARM-UP
Before starting your work sets, warm-up using the below numbers (Base on your TM)
1x5
40%
1x5
50%
1x3
60%
Joker set
After you push the last set ( always push that last set for a rep PR, no matter what) Increase
5 or 10 % from the last set and perform 5,3 or 1 rep (depending on the week). Keep increasing
5 or 10 % until you feel that you cannot make that requisite reps. Once you cannot get the reps.
Beyond 5/3/1 Training
You are free to keep adding 10% jumps for singles. THIS IS UP TO YOU AND HOW YOU FEEL THAT D
Beyond 5/3/1 Training
Bench and Press.
abdominal and
a competition pause,
rior to every workout
centric phase and
Bench and Press, 2.5kg
that specific lift
ith with TM straight after
what) Increase
. Keep increasing
annot get the reps.
OW YOU FEEL THAT DAY!
Beyond 5/3/1 Training
Exercise
1RM
TM
Squat
165
148.5
Bench
145
130.5
Deadlift
202.5
182.7
Press
80
72
Week 1
Day 1 Monday
Warmup
Agile 8
Box jumps 5x3
Squats
104 x3
Strength
119 x3
Reps done
134 x3+ (rep pr)
Pull-ups
50 reps total
Assistance
Side bend
2x25
work
Triceps pushdown
3x 15-25
Bench press
98 5x5
Day 2 Wednesday
Agile 8
Overhead Meadball Throw 1x10 ( if no ball, box jumps)
Deadlift
128 x3
Strength
147 x3
reps done
165 x3+ (rep pr)
Barbell curls
3x10
Assistance
back raises ( bodyweight)
3x10-15
work
Band pull-apart / face pull
100 reps
Warmup
Press
54 5x5
Day 3 Friday
Warmup
Strength
Agile 8
Standing long Jump (stick landings) 3x5
squat
112 5x5
(60s rest b/t sets)
Pull-ups
Assistance
Side bend
work
Triceps pushdown
If not, box jumps
Bench press
92 x3
105 x3
118 x3+(rep pr)
50 reps total
2x25
3x 15-25
Weighted walk
Tuesday/Thursday/Saturday
> 3.5 KM
Agile 8
Tuesday/Thursday/Saturday
3x Daily
Week 2
Day 1 Monday
Warmup
Strength
Agile 8
Med Ball Slam 15 Throws, If not box jumps 5x3
Deadlift
138 5 sets x3
(60s rest b/t sets)
Barbell curls
Assistance
back raises ( bodyweight)
work
Band pull-apart / face pull
Press
51 x3
58 x3
65 x3+(rep pr)
3x10
3x10-15
100 reps
Day 2 Wednesday
Warmup
Agile 8
Box jumps 5x3
squat
97 x5
Strength
112 x5
reps done
127 x5+(rep pr)
Pull-ups
50 reps total
Assistance
Side bend
2x25
work
Triceps pushdown
3x 15-25
Bench Press
98 5x5
(60s rest b/t sets)
Day 3 Friday
Warmup
Agile 8
Overhead Meadball Throw 1x10 ( if no ball, box jumps)
Deadlift
Press
119 x5
54 5x5
Strength
138 x5
Reps done
(60s rest b/t sets)
156 x5+ (rep pr)
Barbell curls
3x10
Assistance
back raises ( bodyweight)
3x10-15
work
Band pull-apart / face pull
100 reps
Weighted walk
Agile 8
Tuesday/Thursday/Saturday
> 3.5 KM
3x Daily
Week 3
Day 1 Monday
Warmup
Strength
Agile 8
Standing long Jump (stick landings) 3x5
Squat
112 5x5
(60s rest b/t sets)
Pull-ups
Assistance
Side bend
work
Triceps pushdown
If not, box jumps
Bench Press
85 x5
98 x5
111 x5+(rep pr)
50 reps total
2x25
3x 15-25
Day 2 Wednesday
Warmup
Strength
Agile 8
Med Ball Slam 15 Throws, If not box jumps 5x3
Deadlift
138 5 sets x3
(60s rest b/t sets)
Barbell curls
Assistance
back raises ( bodyweight)
work
Band pull-apart / face pull
Press
47 x5
54 x5
62 x5+(rep pr)
3x10
3x10-15
100 reps
Day 3 Friday
Warmup
Strength
Assistance
work
Agile 8
Box jumps 5x3
Squat
112 x5
127 x3
142 x1(rep pr)
Pull-ups
Reps done
50 reps total
Bench Press
98 5x5
(60s rest b/t sets)
Assistance
Side bend
work
Triceps pushdown
2x25
3x 15-25
Weighted walk
Agile 8
Tuesday/Thursday/Saturday
> 3.5 KM
3x Daily
Week 4
Day 1 Monday
Warmup
Agile 8
Overhead Meadball Throw 1x10 ( if no ball, box jumps)
Deadlift
Press
138 x3
54 5x5
Strength
156 x3
Reps done
(60s rest b/t sets)
174 x1(rep pr)
Barbell curls
3x10
Assistance
back raises ( bodyweight)
3x10-15
work
Band pull-apart / face pull
100 reps
Day 2 Wednesday
Warmup
Strength
Agile 8
Standing long Jump (stick landings) 3x5
Squat
112 5x5
(60s rest b/t sets)
Pull-ups
Assistance
Side bend
work
Triceps pushdown
If not, box jumps
Bench Press
98 x3
111 x3
124 x1+(rep pr)
50 reps total
2x25
3x 15-25
Day 3 Friday
Warmup
Strength
Agile 8
Med Ball Slam 15 Throws, If not box jumps 5x3
Deadlift
138 5 sets x3
(60s rest b/t sets)
Press
54 x3
62 x3
Strength
69 x1+(rep pr)
Barbell curls
Assistance
back raises ( bodyweight)
work
Band pull-apart / face pull
3x10
3x10-15
100 reps
Weighted walk
Agile 8
Tuesday/Thursday/Saturday
> 3.5 KM
3x Daily
Week 5
Day 1 Monday
Warmup
Strength
Agile 8
Box jumps 5x3
Squat
112 5x5
(60s rest b/t sets)
Pull-ups
Assistance
Side bend
work
Triceps pushdown
Bench Press
98 5x5
(60s rest b/t sets)
50 reps total
2x25
3x 15-25
Day 2 Wednesday
Warmup
Strength
Agile 8
Overhead Meadball Throw 1x10 ( if no ball, box jumps)
Deadlift
Press
138 5 sets x3
54 5x5
(60s rest b/t sets)
(60s rest b/t sets)
Barbell curls
Assistance
back raises ( bodyweight)
work
Band pull-apart / face pull
3x10
3x10-15
100 reps
Day 3 Friday
Warmup
Strength
Agile 8
Standing long Jump (stick landings) 3x5
Squat
If not, box jumps
Bench Press
Strength
112 5x5
(60s rest b/t sets)
Pull-ups
Assistance
Side bend
work
Triceps pushdown
Tuesday/Thursday/Saturday
98 5x5
(60s rest b/t sets)
50 reps total
2x25
3x 15-25
Weighted walk
Agile 8
> 3.5 KM
3x Daily
(60s rest b/t sets)
(60s rest b/t sets)
3+(rep pr)
reps done
3+(rep pr)
reps done
Reps done
5+(rep pr)
5+(rep pr)
Reps done
Reps done
1+(rep pr)
Reps done
1+(rep pr)
Beyoind 5/3/1 Training
Week 1
NEW TM
Day 1 Monday
Squat
Deadlift
154
188
5
5
Bench
133
2.5
Increase in KG/lbs:
Agile 8
Box jumps 5x3
Squat
Bench Press
108 x3
100 7 sets x 5
Strength
123 x3
(60s rest b/t sets)
139 x3
TM
Rep pr
side bend
5x5
Assistanc
Reps done
Side bend
2x25
e work
Triceps pushdown
3x 15-25
Press
75
2.5
Warmup
Day 2 Wednesday
Warmup
Agile 8
Overhead Meadball Throw 1x10 ( if no ball, box jumps)
Deadlift
Press
132 x3
56 7 sets x 5
Strength
150 x3
(60s rest b/t sets)
169 x3
TM
Rep PR
Barbell curls
3x10
Assistanc
Note
no more than 5 reps!
back raises ( bodyweig 3x10-15
e work
Reps done
Band pull-apart / face p 100 reps
Day 3 Friday
Warmup
Agile 8
Standing long Jump (stick landings) 3x5
Squat
116 7 sets x 5
Strength
(60s rest b/t sets)
Pull-ups
Assistanc
Side bend
e work
Triceps pushdown
5x5
2x25
3x 15-25
If not, box jumps
Bench Press
93 x3
106 x3
120 x3
TM
Rep PR
Weighted walk
Tuesday/Thursday/Saturday
> 3.5 KM
Reps done
Beyoind 5/3/1 Training
Tuesday/Thursday/Saturday
Agile 8
3x Daily
Week 2
Day 1 Monday
Warmup
Agile 8
Med Ball Slam 15 Throws, If not box jumps 5x3
Deadlift
141 7 sets x 3
Strength
(60s rest b/t sets)
Barbell curls
3x10
Assistanc
back raises ( bodywei 3x10-15
e work
Band pull-apart / face 100 reps
Press
53 x3
60 x3
68 x3
TM
Rep PR
Reps done
Day 2 Wednesday
Warmup
Agile 8
Box jumps 5x3
Squat
100 x5
Strength
116 x5
131 x5
TM
Rep PR
Assistanc
Reps done
e work
Bench Press
100 7 sets x5
(60s rest b/t sets)
Pull-ups
Side bend
Triceps pushdown
5x5
2x25
3x 15-25
Day 3 Friday
Warmup
Agile 8
Overhead Meadball Throw 1x10 ( if no ball, box jumps)
Deadlift
Press
122 x3
56 7sets x5
Strength
141 x3
(60s rest b/t sets)
160 x3
TM
Rep PR
Barbell curls
3x10
Assistanc
Reps done
back raises ( bodyweig 3x10-15
e work
Note
No more than 5 reps
Band pull-apart / face p 100 reps
Beyoind 5/3/1 Training
Tuesday/Thursday/Saturday
Weighted walk
Agile 8
> 3.5 KM
3x Daily
Week 3
Day 1 Monday
Warmup
Agile 8
Standing long Jump (stick landings) 3x5 If not, box jumps
Squat
Bench Press
116 7x5
86 x5
Strength
(60s rest b/t sets)
100 x5
113 x5
Pull-ups
5x5
TM
Rep PR
Assistanc
Side bend
2x25
e work
Triceps pushdown
3x 15-25
Reps done
Day 2 Wednesday
Warmup
Agile 8
Med Ball Slam 15 Throws, If not box jumps 5x3
Deadlift
Press
141 7x3
49 x5
Strength
(60s rest b/t sets)
56 x5
64 x5
Barbell curls
3x10
TM
Rep PR
Assistanc
back raises ( bodywei 3x10-15
e work
Band pull-apart / face 100 reps
Reps done
Day 3 Friday
Warmup
Agile 8
Box jumps 5x3
Squats
116 x5
Strength
131 x3
146 x1
TM
Rep PR
Assistanc
Reps done
e work
Bench Press
100 7x5
(60s rest b/t sets)
Pull-ups
Side bend
5x5
2x25
Assistanc
e work
Beyoind 5/3/1 Training
Tuesday/Thursday/Saturday
Triceps pushdown
3x 15-25
Weighted walk
Agile 8
> 3.5 KM
3x Daily
Week 4
Day 1 Monday
Warmup
Agile 8
Overhead Meadball Throw 1x10 ( if no ball, box jumps)
Deadlift
Press
141 x3
56 7x5
Strength
160 x3
(60s rest b/t sets)
179 x1
TM
Rep PR
Barbell curls
3x10
Assistanc
Reps done
back raises ( bodyweig 3x10-15
e work
Note
No more than 5 reps!
Band pull-apart / face p 100 reps
Day 2 Wednesday
Warmup
Agile 8
Standing long Jump (stick landings) 3x5
Squats
116 7x5
Strength
(60s rest b/t sets)
Pull-ups
Assistanc
Side bend
e work
Triceps pushdown
5x5
2x25
3x 15-25
If not, box jumps
Bench Press
100 x5
113 x3
126 x1
TM
Rep PR
Reps done
Day 3 Friday
Warmup
Agile 8
Med Ball Slam 15 Throws, If not box jumps 5x3
Deadlift
Press
141 7x3
56 x5
Strength
(60s rest b/t sets)
64 x3
71 x1
Reps done
Beyoind 5/3/1 Training
Barbell curls
3x10
Assistanc
back raises ( bodywei 3x10-15
e work
Band pull-apart / face 100 reps
TM
Weighted walk
Agile 8
Tuesday/Thursday/Saturday
Rep PR
> 3.5 KM
3x Daily
Week 5
Day 1 Monday
Warmup
Agile 8
Box jumps 5x3
Squat
116 5x5
Strength
(60s rest b/t sets)
Pull-ups
Assistanc
Side bend
e work
Triceps pushdown
Bench Press
100 5x5
(60s rest b/t sets)
50 reps total
2x25
3x 15-25
Day 2 Wednesday
Warmup
Agile 8
Overhead Meadball Throw 1x10 ( if no ball, box jumps)
Deadlift
Press
141 5x3
56 5x5
Strength
(60s rest b/t sets)
(60s rest b/t sets)
Barbell curls
3x10
Assistanc
back raises ( bodywei 3x10-15
e work
Band pull-apart / face 100 reps
Day 3 Friday
Warmup
Strength
Agile 8
Standing long Jump (stick landings) 3x5
Squat
116 5x5
If not, box jumps
Bench Press
100 5x5
Beyoind 5/3/1 Training
Strength
(60s rest b/t sets)
Pull-ups
Assistanc
Side bend
e work
Triceps pushdown
(60s rest b/t sets)
50 reps total
2x25
3x 15-25
Tuesday/Thursday/Saturday
Weighted walk
Agile 8
> 3.5 KM
3x Daily
Beyoind 5/3/1 Training
Beyoind 5/3/1 Training
Beyoind 5/3/1 Training
Beyoind 5/3/1 Training
Beyoind 5/3/1 Training
Beyoind 5/3/1 Training
Beyond 5/3/1 Training
Week 1
NEW TM
Day 1 Monday
Increase in KG:
Squat
Deadlift
159
193
5
5
Bench
135.5
2.5
Press
77.5
2.5
Warmup
Agile 8
Box jumps 5x3
Squat
TM
Rep PR
Strength
Joker set
111 5x5
Pull-ups
Assistanc
Side bend
e work
Triceps pushdown
Reps done
Bench Press
108 5-8 sets x 3
(60s rest b/t sets)
50 reps total
2x25
3x 15-25
Day 2 Wednesday
Warmup
Agile 8
Overhead Meadball Throw 1x10 ( if no ball, box jumps)
Deadlift
Reps done
Press
TM
Rep PR
62 5-8 sets x3
Strength
Joker set
(60s rest b/t sets)
135 5x3
Barbell curls
3x10
Assistanc
back raises ( bodywei 3x10-15
e work
Band pull-apart / face 100 reps
Day 3 Friday
Warmup
Agile 8
Standing long Jump (stick landings) 3x5
Squats
108 5-8 sets x 3
Strength
(60s rest b/t sets)
Pull-ups
Assistanc
Side bend
e work
Triceps pushdown
If not, box jumps
Bench Press
TM
Rep PR
Joker set
95 5x5
50 reps total
2x25
3x 15-25
Weighted walk
Tuesday/Thursday/Saturday
> 3.5 KM
Reps done
Beyond 5/3/1 Training
Agile 8
Tuesday/Thursday/Saturday
3x Daily
Week 2
Day 1 Monday
Warmup
Agile 8
Med Ball Slam 15 Throws, If not box jumps 5x3
Deadlift
154 5-8 sets x 3
TM
Strength
(60s rest b/t sets)
Press
Rep Pr
Joker set
54 5x5
Reps done
Barbell curls
3x10
Assistanc
back raises ( bodywei 3x10-15
e work
Band pull-apart / face 100 reps
Day 2 Wednesday
Warmup
Agile 8
Box jumps 5x3
Squats
TM
Rep PR
Strength
Joker set
111 5x5
Pull-ups
Assistanc
Side bend
e work
Triceps pushdown
Reps done
Bench Press
95 5-8 sets x3
(60s rest b/t sets)
50 reps total
2x25
3x 15-25
Day 3 Friday
Warmup
Agile 8
Overhead Meadball Throw 1x10 ( if no ball, box jumps)
Deadlift
Reps done
Press
TM
Rep PR
62 5-8 sets x 3
Strength
Joker set
(60s rest b/t sets)
135 5x3
Barbell curls
3x10
Assistanc
back raises ( bodywei 3x10-15
e work
Band pull-apart / face 100 reps
Beyond 5/3/1 Training
Weighted walk
Agile 8
Tuesday/Thursday/Saturday
> 3.5 KM
3x Daily
Week 3
Day 1 Monday
Warmup
Agile 8
Standing long Jump (stick landings) 3x5
Squats
127 5-8 sets x 5
Strength
(60s rest b/t sets)
Pull-ups
Assistanc
Side bend
e work
Triceps pushdown
If not, box jumps
Bench Press
TM
Rep PR
Joker set
95 5x5
Reps done
50 reps total
2x25
3x 15-25
Day 2 Wednesday
Warmup
Agile 8
Med Ball Slam 15 Throws, If not box jumps 5x3
Deadlift
154 5-8 sets x3
TM
Strength
(60s rest b/t sets)
Press
Rep PR
Joker Set
54 5x5
Reps done
Barbell curls
3x10
Assistanc
back raises ( bodywei 3x10-15
e work
Band pull-apart / face 100 reps
Day 3 Friday
Warmup
Agile 8
Box jumps 5x3
Squat
TM
Rep Pr
Strength
Joker set
111 5x5
Pull-ups
Assistanc
Side bend
e work
Reps done
50 reps total
2x25
Bench Press
108 5-8 sets x3
(60s rest b/t sets)
Assistanc
e work
Beyond 5/3/1 Training
Triceps pushdown
3x 15-25
Weighted walk
Agile 8
Tuesday/Thursday/Saturday
> 3.5 KM
3x Daily
Week 4
Day 1 Monday
Warmup
Agile 8
Overhead Meadball Throw 1x10 ( if no ball, box jumps)
Deadlift
Reps done
press
TM
Rep PR
62 5-8sets x 3
Strength
Joker set
(60s rest b/t sets)
135 5x3
Barbell curls
3x10
Assistanc
back raises ( bodywei 3x10-15
e work
Band pull-apart / face 100 reps
Day 2 Wednesday
Warmup
Agile 8
Standing long Jump (stick landings) 3x5
Squats
127 5-8 sets x3
Strength
(60s rest b/t sets)
Pull-ups
Assistanc
Side bend
e work
Triceps pushdown
If not, box jumps
Bench Press
TM
Rep PR
Joker set
95 5xx5
Reps done
50 reps total
2x25
3x 15-25
Day 3 Friday
Warmup
Agile 8
Med Ball Slam 15 Throws, If not box jumps 5x3
Deadlift
Press
154 5-8 sets x3
TM
Rep PR
Strength
(60s rest b/t sets)
Joker set
54 5x5
Reps done
Beyond 5/3/1 Training
Barbell curls
3x10
Assistanc
back raises ( bodywei 3x10-15
e work
Band pull-apart / face 100 reps
Weighted walk
Agile 8
Tuesday/Thursday/Saturday
> 3.5 KM
3x Daily
Week 5
Day 1 Monday
Warmup
Agile 8
Box jumps 5x3
Squats
119 5x5
Strength
(60s rest b/t sets)
Pull-ups
Assistanc
Side bend
e work
Triceps pushdown
Benchpress
102 5x5
(60s rest b/t sets)
50 reps total
2x25
3x 15-25
Day 2 Wednesday
Warmup
Agile 8
Overhead Meadball Throw 1x10 ( if no ball, box jumps)
Deadlift
Press
145 5x5
58 5x5
Strength
(60s rest b/t sets)
(60s rest b/t sets)
Barbell curls
3x10
Assistanc
back raises ( bodywei 3x10-15
e work
Band pull-apart / face 100 reps
Day 3 Friday
Warmup
Strength
Agile 8
Standing long Jump (stick landings) 3x5
Squat
119 5x5
If not, box jumps
Bench Press
102 5x5
Beyond 5/3/1 Training
Strength
(60s rest b/t sets)
Pull-ups
Assistanc
Side bend
e work
Triceps pushdown
(60s rest b/t sets)
50 reps total
2x25
3x 15-25
Tuesday/Thursday/Saturday
Weighted walk
Agile 8
> 3.5 KM
3x Daily
Beyond 5/3/1 Training
Beyond 5/3/1 Training
Beyond 5/3/1 Training
Beyond 5/3/1 Training
Beyond 5/3/1 Training
Beyond 5/3/1 Training
Beyond 5/3/1 Training
Week 1 *NOTE ALL SETS CAN DE BONE WITH BELT
NEW TM
Day 1 Monday
Increase in KG:
Warmup
Strength
Agile 8
Box jumps 5x3
Squats
115 x3
132 x3
148 x3
TM x1
Joket set
Weighted pullup
Assistanc
Side bend
e work
Tricep pushdown
Squat
Deadlift
164
198
5
5
Bench
138
2.5
Press
80
2.5
Bench Press
69 x3
83 x3
97 x3
111 x3
125 x3
TM x1
Reps done
5x5
2x25
100 reps
Day 2 Wednesday
Agile 8
Med Ball Slam 15 Throws, If not box jumps 5x3
Deadlift
139 x3
159 x3
179 x3
Reps
Strength
TM x1
Joker set
Warmup
Barbel Curls
Assistanc
Back Raises
e work
Band pull-apart
Press
40 x3
48 x3
56 x3
64 x3
72 x3
TM x1
3x10
3X15
100 reps
Day 3 Friday
Agile 8
Standing long Jump (stick landings) 3x5
Squats
82 x3
99 x3
115 x3
Strength
132 x3
148 x3
TM x1
Weighted pullup
5x5
Assistanc
Side bend
2x25
e work
Tricep pushdown
100 reps
Warmup
If not, box jumps
Benchpress
97 x3
111 x3
125 x3
TM x1
Joker sets
Reps
Beyond 5/3/1 Training
Week 2
Day 1 Monday
Agile 8
Overhead Meadball Throw 1x10 ( if no ball, box jumps)
Deadlift
Press
99 x3
56 x3
119 x3
64 x3
139 x3
72 x3
Strength
159 x3
TM x1
179 x3
Joker sets
TM x1
Barbel Curls
3x10
Assistanc
Back Raises
3X15
e work
Band pull-apart
100 reps
Warmup
Day 2 Wednesday
Warmup
Strength
Agile 8
Box jumps 5x3
Squats
115 x3
132 x3
148 x3
TM
x1
Joket set
Weighted pullup
Assistanc
Side bend
e work
Tricep pushdown
Reps done
Bench Press
69 x3
83 x3
97 x3
111 x3
125 x3
TM
x1
5x5
2x25
100 reps
Day 3 Friday
Warmup
Strength
Assistanc
e work
Agile 8
Box jumps 5x3
Deadlift
139 x3
159 x3
179 x3
TM x1
Joker set
Barbel Curls
Reps
3x10
Press
40 x3
48 x3
56 x3
64 x3
72 x3
TM x1
Beyond 5/3/1 Training
Assistanc
Back Raises
e work
Band pull-apart
3X15
100 reps
Week 3
Day 1 Monday
Agile 8
Standing long Jump (stick landings) 3x5
Squats
82 x3
99 x3
115 x3
Strength
132 x3
148 x3
TM x1
Weighted pullup
5x5
Assistanc
Side bend
2x25
e work
Tricep pushdown
100 reps
Warmup
If not, box jumps
Benchpress
97 x3
111 x3
125 x3
TM x1
Joker sets
Reps
Day 2 Wednesday
Agile 8
Overhead Meadball Throw 1x10 ( if no ball, box jumps)
Deadlift
Press
99 x3
56 x3
119 x3
64 x3
139 x3
72 x3
Strength
159 x3
TM x1
179 x3
Joker sets
TM x1
Barbel Curls
3x10
Assistanc
Back Raises
3X15
e work
Band pull-apart
100 reps
Warmup
Day 3 Friday
Agile 8
Overhead Meadball Throw 1x10 ( if no ball, box jumps)
Squats
115 x3
132 x3
148 x3
Reps done
Strength
TM x1
Joket set
Warmup
Bench Press
69 x3
83 x3
97 x3
111 x3
125 x3
Strength
Beyond 5/3/1 Training
TM x1
Weighted pullup
Assistanc
Side bend
e work
Tricep pushdown
5x5
2x25
100 reps
Week 4
Day 1 Monday
Warmup
Strength
Agile 8
Box jumps 5x3
Deadlift
139 x3
159 x3
179 x3
TM x1
Joker set
Barbel Curls
Assistanc
Back Raises
e work
Band pull-apart
Press
40 x3
48 x3
56 x3
64 x3
72 x3
TM x1
Reps
3x10
3X15
100 reps
Day 2 Wednesday
Agile 8
Standing long Jump (stick landings) 3x5
Squats
82 x3
99 x3
115 x3
Strength
132 x3
148 x3
TM x1
Weighted pullup
5x5
Assistanc
Side bend
2x25
e work
Tricep pushdown
100 reps
Warmup
If not, box jumps
Benchpress
97 x3
111 x3
125 x3
TM x1
Joker sets
Reps
Day 3 Friday
Warmup
Strength
Agile 8
Box jumps 5x3
Deadlift
99 x3
119 x3
139 x3
Press
56 x3
64 x3
72 x3
Reps
Beyond 5/3/1 Training
Strength
159 x3
179 x3
TM x1
Barbel Curls
Assistanc
Back Raises
e work
Band pull-apart
TM x1
Joker sets
3x10
3X15
100 reps
Week 5
Day 1 Monday
Warmup
Strength
Agile 8
Box jumps 5x3
Squats
82 x3
99 x3
115 x3
132 x3
148 x3
TM x1
Bench Press
69 x3
83 x3
97 x3
111 x3
125 x3
TM x1
Assistanc
No assistance
e work
Day 2 Wednesday
Warmup
Strength
Agile 8
Box jumps 5x3
squats
74 x3
91 x3
107 x3
123 x3
140 x1
Assistanc
No assistance
e work
Day 3 Saturday Meet!
Bench Press
63 x3
76 x3
90 x3
104 x3
118 x1
Beyond 5/3/1 Training
LT
0.5
0.6
0.7
0.8
0.9
Beyond 5/3/1 Training
Beyond 5/3/1 Training
Beyond 5/3/1 Training
Beyond 5/3/1 Training
0.45
0.55
0.65
0.75
0.85