5/3/1 extended

Program Description

⚠️ WARNING⚠️ 1RM=90% of your real RM, keep in mind. Base RPE only for the first set and then keep the weight on, you will not close all the sets the first week, the progression stands on closing them on the third. From the fourth to sixth week the RPE on volume lifts is considered to match ~80% of the real 1RM. Respect the RPE from week seven end eight, you will need them as deload fases before attempting 1RM on week 9, if you feel not rested at week eight lower the RPE on each serie. For every week you can add one or two isolation exercises. Edit: when you read deadlift or sumo deadlift chose the one you wanna train regardless of what is written Have fun.

Program Overview

To Start The Program