5/3/1 Namekian Strength

5/3/1 with hypertrophy work (upper body focus) and an arm day. 

On the 4th week it's a deload week from heavy weight and running 3x10 on the big lifts at 65% of 1TRM.

After week 4, proceed to add 5lbs to upper body lifts and 5-10lbs to lower body lifts and start another wave.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Chest Fly (Dumbbell)

Incline Bench Press (Dumbbell)

Yates Row

Helms Row

Bicep Curl (Barbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Pull-Up (Weighted)

Lateral Raise (Dumbbell)

Seated Military Press (Barbell)

Overhead Press (Barbell)

Behind-the-Neck Push Press

Bench Press (Wide Grip)

Incline Bench Press (Barbell)

Pullover (Dumbbell)

Hanging Leg Raise

Deadlift (Barbell)

Barbell Row

Pull-Up (Bodyweight)

Hammer Curl

JM Press

Reverse Bicep Curl (EZ Bar)

Katana Extension

Incline Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Neck Flexion

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