Day One
Deadlift/Press (support chin/pullups between sets)
Ab Wheel
Day Two
Squat/Bench Press (support Hungarian Core Blaster between sets)
Ab Wheel
The Original
5/3/1 Program
Set
|
Week
1
|
Week
2
|
Week
3
|
Week
4
|
1
|
40% x 5
|
40% x 5
|
40% x 5
|
40% x 5
|
2
|
50% x 5
|
50% x 5
|
50% x 5
|
50% x 5
|
3
|
60% x 3
|
60% x 3
|
60% x 5
|
60% x 5
|
4
|
65% x 5
|
70% x 3
|
75% x 5
|
|
5
|
75% x 5
|
80% x 3
|
85% x 3
|
|
6
|
85% x 5+
|
90 x 3+
|
95% x 1+
|
|
3x5+ Week
|
3x3+ Week
|
5/3/1+ Week
|
Deload Week
|
Sources:
How do I Train?
How I Train, Part 2 – Lifting
Youtube: James Wendler