Programs / Strength Week (5/3/1-style) / 5/3/1-style Bench

Bench day

5/3/1-style Bench

Chest Push Upper

Work up on the main lift. Last set is as many reps as you can.

5/3/1-style Bench keeps the work on chest. Built for a standard gym. Open it in Progressiv, log your sets, and build progressive overload from your last session.

Exercises

A1
Bench Press
Chest
3×5
B1
Dumbbell Bench Press
Chest
3×8–12
C1
Tricep Pushdown
Triceps
3×10–12
D1
Lateral Raise
Shoulders
3×10–15

Open in Progressiv

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