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TH Upper/Lower 5/3/1 (WIP) SST

by Tom H.
4 athletes joined
5.0
(1 rating)

Program Description

Upper / Lower 4 days a week with 5/3/1 Main Lift Programming (Bench, Squat, OH Press, Deadlift) assistance work based on Jim Wendler’s Simplest Strength Template. Currently a work in progress. When you enter your 1 Rep Max for your Squat, Bench, Deadlift and Military Press should be 90% of your actual 1 Rep Max. At the end of your cycle add 2.5kg to your last cycle Bench and Press Max and 5kg to your Squat and Deadlift. Repeat. Once you fail a main lift retest actual 1 rep max, take 90% and start again. Accessories build up slowly. Start conservative. If you can do the full reps then add the minimum possible weight and build up through the rep range again over a few weeks. If it feels mega easy and you are getting full reps with a lot in reserve then you can maybe progress faster initially.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 09, 2024 04:07
  • Last Edited
    May 24, 2024 08:33
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Hyperextension
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Hyperextension
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Hyperextension
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Hyperextension
3
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Single Arm Iso Row
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Single Arm Iso Row
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Single Arm Iso Row
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Single Arm Iso Row
3
8-12 reps
RPE 7
4
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
3
Seated Hamstring Curl
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 7
3
Seated Hamstring Curl
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
5 reps
5 reps
40%
50%
60%
65%
75%
85%
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
3 reps
3 reps
3 reps
40%
50%
60%
70%
80%
90%
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
3 reps
5 reps
3 reps
1 reps
40%
50%
60%
75%
85%
95%
2
Bench Press (Barbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Hammer Curl
3
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
40%
50%
60%
70%
2
Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Lat Pulldown
3
8-12 reps
RPE 7
4
Hammer Curl
3
8-12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
Week 1
1 / 4 Weeks
Day 4
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Hammer Curl
3 Sets
8-12 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
3
Seated Hamstring Curl
3 Sets
10-15 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
3
Single Arm Iso Row
3 Sets
8-12 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
5 Reps
5 Reps
5 Reps
40%
50%
60%
65%
75%
85%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Hyperextension
3 Sets
10-15 Reps
@8