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5/3/1 Workout B

Workout B

1 DEADLIFT

*Follow the sets and reps described in the table for each wave.

Wave 1 Wave 2 Wave 3 Wave 4
3 x 5 3 x 3 3 x 5/3/1 Deload
Sets: 3 Reps: 65% x 5, 75% x 5, 85% x 5 Sets: 3 Reps: 70% x 3, 80% x 3, 90% x 3 Sets: 3 Reps: 75% x 5, 85% x 3, 95% x 1 Sets: 3 Reps: 40% x 5, 50% x 5, 60% x 5

Stand with your feet between hip- and shoulder-width apart, your toes facing straight ahead. Squat down and grab the bar with an outside-shoulder-width, palmsdown grip . Keeping your lower back in its natural arch, drive with your legs and push your hips forward, lifting the bar in front of you as you rise . Reverse the motion and return the bar to the floor. That's one rep.

2 HAMSTRING/LOWERBACK EXERCISE

SETS: 3-5 REPS: 10-15

Choose an exercise that focuses on the hamstrings and/or lower back, such as the good morning, Romanian deadlift, back extension, or leg curl.

3 AB EXERCISE

SETS: 3-5 REPS: 10-15

Choose an exercise that focuses on the abs, such as the situp, hanging leg raise, reverse crunch, or ab wheel rollout.

Back to The 5/3/1 Method

Exercise Step: 

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