T2C 531 5s PRO BBB Less Boring

Intermediate level program for people familiar with the big compound bar bell lifts. Use 85% of your true 1RM as the training max for this programme. I.e. if you can bench press 100kg then enter 85kg as your 1RM max when starting the programme. For subsequent cycles add 5kg to lower body main lifts (squat, dead lift) and 2.5kg to upper body lifts (bench military press).

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Deadlift (Barbell)

Leg Extension

Back Extension

Bench Press (Barbell)

Military Press (Barbell)

Dumbbell Row

Bicep Curl (EZ Bar)

Overhead Tricep Extension (Cable)

Lat Pulldown

Hammer Curl

Tricep Pushdown (Cable)

Good Morning

Leg Curl

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