Danbearpig's advanced 5/3/1 variation

Plan Details

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

Plan Description

Taking the four compound lifts from 5/3/1 and doing them Twice per week... once w a heavy focus and ... Read More

Taking the four compound lifts from 5/3/1 and doing them Twice per week... once w a heavy focus and once w a speed focus. Heavy focus- 5x5.. 65%,65%,75%,80%,80% of 1rm Speed focus- 60% of 1 rm 3x8 w 3 second negative and explode on the way up. Go up 5-10lbs after a 4 week cycle. Deload with 50% weight and 3 sets of 10 on all main lifts on week 5, then start new cycle.