Program Description
This program is supposed to help with overall strength as well as increasing max reps on various body weight exercises. This is a mix of https://www.boostcamp.app/coaches/jim-wendler/5-3-1-building-the-monlith By: https://www.boostcamp.app/coaches/jim-wendler And the fighter pullup program. " 5/3/1 Building the Monolith Program Guide 5/3/1 Building the Monolith is a popular advanced training program known for building solid muscle size. BtM runs in 6 week cycles, with a basic weekly periodization on the main compound movements–Squat, Bench, Deadlift, Overhead Press–of Medium/Light/Heavy intensity for 3 weeks, then repeats with an extra ~5 lbs for upper body lifts and an extra ~10 lbs for lower body lifts in the last 3 weeks of the program. There is A LOT of volume in the program for accessory lifts with 100 chins/facepulls/dips every Monday, 100 rows/curls every Wednesday, and 5x5 weighted chin ups, 100 facepulls/shrugs and widowmaker sets every Friday. 531 BTM PROGRAM INSTRUCTIONS Setting your Training Max for 5/3/1 BtM According to Jim Wendler, if you are smart, you should first run the program for 6 weeks with a lower than you think TM (85% of your 1RM). Assess how you feel, and increase or decrease your 1RM for the next training cycle. This means that when you are starting the program, enter ~85% of your actual 1RM in the Boostcamp program onboarding. Adjusting your Training Max after Week 3 Once you're done Week 3, you need to manually adjust your 1RM in Program Settings, which will calculate your increased weights for the last 3 weeks of the program. Add 2.5-5 lbs (or 1-2.5 kg) for Bench Press and Overhead Press, and add 5-10 lbs (or 2.5-5 kg) for Squat and Deadlift. The increases are general guidelines and assume that you were able to complete all the sets and weights required in the first 3 weeks. Starting another cycle after week 6 Once you complete 6 weeks of 531 BtM, you've completed one cycle of the program. To begin a new cycle, you can automatically do so in the app. Note that 5/3/1 BtM is an incredibly intensive program, and is generally not recommended to be done for back-to-back cycles without breaks." - Jim Wendler This is set up to be my personal workout as I train to join a specialty unit but wanted to share incase others find it helpful. Please leave honest reviews and alterations you think I should add for a second variation of this.
Program Overview
- LevelBeginner, Novice
- GoalBodyweight Fitness, Athletics, Bodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout90 minutes
- CreatedOct 22, 2024 01:47
- Last EditedOct 22, 2024 03:07