5,3,1 Routine – Uncomplicated Overall Strength

5,3,1 Routine – Uncomplicated Overall Strength

Uncomplicated Overall Strength

If you want a strength program that is easy to follow, will your rapidly increase strength and pack on some dense muscle the 5,3,1 Routine could be just what you are looking for.

The advantage of this strength program is its simplicity. The entire body is trained with only three exercises and only three workouts.

The focus is low volume high tension which will lead to super strength.

Remember: Use all the neuromuscular tension techniques.

 

The 3 exercises in this program are weighted pull-ups, overhead press and the deadlift.

weight belt
Weight Belt

 

Equipment: A sturdy beam or chin-up bar, weight belt (rope or chain, improvise), Barbell and weights.

Monday:

Weighted pull-ups
Overhead press
Deadlift
Sets of three until you reach a heavy set of three.

Wednesday:

Weighted pull-ups
Overhead press
Deadlift
Sets of five working up to a heavy set of five

Friday:

Weighted pull-ups
Overhead press
Deadlift
Singles working up a heavy (near max) single 95% of your one rep max.

Try every week or 2nd week to up the weight. 5 reps for what you were doing for 3 and 3 for what you were doing singles for.

Aaron – CompleteStrength2U

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