5/3/1 w/ Calisthenics

This program is my own personal simplistic twist on Jim's 5/3/1. This program focuses on the big lifts squat, bench, deads, and press along with calisthenic movements as accessories. My fitness journey started with only body weight exercises and that evolved into my love for calisthenics. After about 2 years of training I discovered powerlifting and more importantly Jim's  5/3/1 philosophy. I decided to throw these two passions together into a program that is both simple and effective.

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Front Squat (Barbell)

Deadlift (Barbell)

Bench Press (Barbell)

Overhead Press (Barbell)

Pull-Up (Bodyweight)

Dip (Weighted)

Bench

Romanian Deadlift (Barbell)

Deads

Chin-Up (Weighted)

Cable Crunch

Reverse Wrist Curl (Barbell)

Plank

Wrist Curls

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