5/3/1 SSL Z Fighter

Program Description

Build confidence at heavy weights via high volume at low reps. There wasn’t a Second Set Last variation of 5/3/1 on here, so I made my own. It’s geared towards my preferences, feel free to make changes to accessories. Aim for 25-50 reps of a push, pull, legs, or core movement each day. The supplementary lifts will be done for 5x5, at the percentage of your second set of the primary lift of the day. 5/3/1 and supplementary sets should stay the same, feel free to mess with accessory work. Aim for 25-50 reps of a push, a pull, and a leg or core movement. When onboarding, remember to input your TRAINING max, not one-rep max. Reset or deload (not programmed) after 3 weeks. Start with 90% of your 1RM for your training max and add 10 pounds to your training max for squat and deadlift, and 5 pounds for bench and press after each cycle.

Program Overview