Workout of the Week #58

Welcome to Workout of the Week, number 58. This time we have a three-day modified 5/3/1 workout. So the point is, it’s a modified one—it’s not the original one.

What’s the training goal? It’s to build strength.

Training variables: The training intensity—we do 80% to 95% of the one-rep max for the main lifts, we do 70% to 90% for the assistance lifts, and we do 65% to 80% for the accessories. Again, these intensities deviate from the original program, so we are not regurgitating what Jim has done. Go to Jim’s program—it’s a good program. You get the original one. This is a modified one, so what I would do. Watch the intro series where I explain my ideas behind modifying that.

Rep ranges: Same here—that deviates from the original one. 1 to 5 for the main lifts, 2 to 6 for the assistance lifts, 4 to 10 for the accessories.

Exertion: moderate to near maximum. The effort: maximum effort and a repeated effort.

The exercises: centered around squat, deadlift, bench press, and overhead press. We have push assistance exercises, pull assistance exercises, and single-leg and core assistance exercises. The exercise order goes from heavy compound to lighter assistance.

Training variables: The training frequency here in this modified one—three days a week. It’s a station training, including some complexes. The training split is an exercise split. It includes some full body elements. What does it mean? We’ll see that once we have a look at the program, and we’ll jump inside right now.

Here we are inside the three-day modified 5/3/1 workout. Download the PDF. You get an overview of the workout, the table of contents. And then you see the weekly overview—the week structure. So Workout Number One on a Monday is squat and press, Workout Number Two is deadlift and bench, Workout Number Three on a Friday is accessories. Yeah, so three days a week on non-consecutive days.

Workout Number One: squat and press. How does it look? Yeah, so the first two exercises are the main lifts. So we do the back squat and the shoulder press, and then we have a complex of three exercises now. So we do back squat, shoulder press—three sets of five at 80%. And then we do a complex of forward lunge and return, dips, and pull-ups. Yeah, so from the categories of assistance exercises, we pick one of each category, and this is done at three sets of six repetitions at 75%.

If we go to Workout Number Two: the deadlift and the bench. You’ll see a very similar setup. So the first two exercises are the main lifts. Yeah, the deadlift and the bench. They are done as standalone exercises. And then we have a complex of three exercises: 3A, 3B, 3C. And out of the three categories—push assistance, pull assistance, single-leg and core—we pick one of each category. And then the main exercises are done at three sets of five at 80% of the one-rep max, and the assistance exercises are done three sets of six at 75%.

And then Workout Number Three is the accessories. And here we have four exercises. Again, 1A-1B, 2A-2B. And we have 1A, which is a single-leg variation complexed with a pull. And then we have 2A, which is a hinge—a deadlifting variation—complexed with a push. So Bulgarian split squat complexed with a bench row. The bench row is not in the list—it’s the barbell row. However, my thought process here is if you do the barbell bent-over row, there is an involvement of the lower back. The lower back—you need the lower back to stabilize your trunk for the Bulgarian split squats. So I would choose a pull movement where the lower back is not very, very much involved. So therefore, the bench row. We could also use the pull-up, but we have the pull-up in another program.

So Bulgarian split squat, bench row, and then RDL and dumbbell incline bench press. Yeah, so we do three sets of six at 75% for the Bulgarian split squat, three sets of 8 at 70% for the row variation. We do three sets of six at 75% for the RDL, and three sets of 8 at 70% for the dumbbell incline bench press.

This concludes the three days. You can download that PDF. You get an overview. You can read about myself. You can also see the testimonials of my athletes and former athletes—what my former athletes and mentees have to say, what my colleagues have to say. And then there is a chance to subscribe to the membership. I will outline what the membership is at the end of this video, which is close. We’ll jump back right now.

Okay, so next steps: Download that workout PDF. Join the membership. I alluded to it—the membership is where you get the full four-week periodized program. Yeah, so this is just the first week. Considering we are at Workout of the Week 58, there are another 57 four-week workouts. Do your math: 57 multiplied by 4 weeks—you have a few years to train. Anyway.

Inside the membership, you get programs focused on becoming stronger, more explosive, building muscle mass, strength endurance, power endurance, anatomical adaptation—two days a week, three days a week, four days a week, five days a week, six days a week.

And you like and subscribe. Here you can grab all free workouts. You can also watch the previous workout, and if you haven’t already, you can subscribe.

I’ll see you next week with the next modified 5/3/1 workout.