5/3/1 Full Body 1000% Awesome

Because this is a three day / week template and the volume is not as high as BBB, you can push the conditioning during this phase.  

There is a lot of supplemental work in Full Body 1000% awesome so this is ideal for those that can handle a lot of sub-maximal volume but don't have time to lift four days / week.

Depending on how you feel you can increase the total number of 85% supplemental sets from 5 to 7 or 8, as long as bar speed does not suffer

Note: you can switch the press and bench press on this template.  You can use 5/3/1 or 3/5/1 (here its 3/5/1)

3 days of hard conditioning (optional)
3 days of easy conditioning

For a complete mesocycle:

Weeks 1-3 Leader cycle 1 - This template
Increase TMs +5lbs upper body / +10lbs lower body
Weeks 4-6 Leader cycle 2 - This template
7th Week deload 
Increase TMs +5lbs upper body / +10lbs lower body
Anchor cycle of your choice

default

Week 1

Week 2

Week 3

Squat (Barbell)

Bench Press (Barbell)

Push Accessories

Pull Accessories

Single Leg / Core Accessories

Deadlift (Barbell)

Overhead Press (Barbell)

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