5/3/1 - 4 Days

Plan Details

The 5/3/1 - 4 Days routine by MiloRoyal is a 17 day workout plan. It is a intermediate level plan to achieve general fitness goals.

Plan Description

Based on 5/3/1 Mesocycle using 4 days/week. This is a 4 week workout cycle. The Triumvirate. Assi... Read More

Based on 5/3/1 Mesocycle using 4 days/week. This is a 4 week workout cycle. The Triumvirate. Assistance work it done at 50% of your maximum (last two exercises each day). A '+' means as many as possible. Wave A. - Warmup, 65% x 5, 75% x 5, 85% x 5+ Wave B. - Warmup, 70% x 3, 80% x 3, 90% x 3+ Wave C. - Warmup, 75% x 5, 85% x 3, 95% x 1+ Wave D. (Deload) - 40% x 5, 50% x 5, 60% x 5 Week Monday Wednesday Friday Saturday 1 Squat - A Bench Press - A Deadlift - A OH Press - A 2 Squat - B Bench Press - B Deadlift - B OH Press - B 3 Squat - C Bench Press - C Deadlift - C OH Press - C 4 Squat - D Bench Press - D Deadlift - D OH Press - D When you start a new four-week cycle, add 2.5kg to your 1RMs for bench and shoulder presses and 5kg for squats and deadlifts, and recalculate training weights using the new numbers.