Danbearpig's 5/3/1 program

Plan Details

The Danbearpig's 5/3/1 program routine by DanLaughner is a 5 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

Follow 5/3/1 percentages of 1rm for each week. Base percent off 90% of 1rm Week 1: 3 sets of 5 ... Read More

Follow 5/3/1 percentages of 1rm for each week. Base percent off 90% of 1rm Week 1: 3 sets of 5 Set 1 65% Set 2 75% Set 3 85%. On set 3 do 5+ reps Week 2 3x3 Set 1 70% Set 2 80% Set 3 90% 3+ Week 3 3x5, 3, 1 Set 1 75% 5 reps Set 2 85% 3 reps Set 3 95 1+ reps Week 4 deload 5x3 Set 1 40% Set 2 50% Set 3 60% After 4 week cycle add 5lbs to upper body lifts and 10lbs to lower body lifts Build strength Unleash the beast Excelsior!!