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5/3/1 Workout D

Workout D

1 SQUAT

*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

Set up a barbell on the supports of a squat rack. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands as close together as is comfortable. Nudge the bar off the rack, take three steps backward, and stand with your feet a bit wider than shoulder-width apart and toes turned slightly outward. Take a deep breath and bend your hips and then your knees, lowering your body as far as you can (try to squat to where your thighs are below parallel to the floor). Explode back upward to the starting position. That's one rep.

2 QUAD EXERCISE

SETS: 3-5 REPS: 10-15

Choose an exercise that focuses on the quads, such as a lunge, leg press, hack squat, or split squat.

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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