Sky Stebnicki

531 Power and Strength

This program is largely based on the tried and true Wendler 5/3/1, designed for elite power lifters. I have modified it a bit for (1) simplicity (2) cardiovascular performance and (3) to add more structured full-body "auxiliary" exercises.

Strength gains are made by intentionally lifting below your 1 rep max. It is key that you know you REAL 1RM (1 rep max) because if you have inflated your numbers - which nearly everyone does - then you may risk burnout. Before starting test yourself to find out what your 1RM is for deadlift, squat, and benchpress.

The periodization strategy for the next 4 weeks is as follows:
Week 1: 60%x5, 70%x5, 80%x5+ (last as many reps as possible)
Week 2: 65%x3, 75%x3, 85%x3+ (last as many reps as possible)
Week 3: 70%x5, 80%x3, 90%x1+  (last as many reps as possible)
Week 4: 35%x5, 45%x5, 55%x5 (deloading/recovery week)

Week 1

Day 1 - Shoulders & Abs

Standing Shoulder Press, 3x5, 60%, 70%, 80% of 1RM (last do as many reps as you can)
1 minute rest between each if needed

Dumbbell Lateral Raise 3x8
1m sprint between sets

Bent-Over Dumbbell Laterals, 3x10
1m jumping jacks between sets

Barbell Shrug, 2x10
1m mountain climbers between sets

Behind-The-Back Barbell Shrug 2x10
1m vertical jumps between sets

Alternating Front Raise 3x10
1m bench step-ups

Hanging Leg Raise (chin-up bar), 3x10
- triset -
Standing Cable Crunch, 3x10
- triset -
Cable Woodchopper, 3x10

Day 2 - Back & Arms


Deadlift, 3x5 (60%, 70%, 80% 1RM)

Bent-Over Barbell Row 3x10
1m burpees

Wide-Grip Lat Pulldowns 2x10
- superset -
Chinups 2x10

Barbell Curl 3x5 (60%, 70%, 80% 1RM)

Dumbbell Curl, 2x15
1m bench jumps

Incline Dumbbell Curl 2 9-11
- superset -
Prone Incline Dumbbell Curl 2 9-11

Hammer Curl 2 9-11
1m In-and-outs

Day 3 - Chest & Tris


Bench Press, 3x5 (60%, 70%, 80% 1RM)

Incline Dumbbell Press 2x10
Cardio: Mountain Climber 1m

Dumbbell Flye 2x10
Cardio: Bench Step Up

Cable Crossover (High Pulley) 2x10
Cardio: Burpees

Close-Grip Bench Press 2x10
Cardio: Jump Squat

Dumbbell Overhead Triceps Extension Both Arms 2x10
Cardio: Running in place

Triceps Pressdown 2x10
Cardio: Lizard Crawl x20

Smith Machine Hip Thrust 2x10
- triset - 
Weighted Crunch 2x10
- triset - 
Standing Cable Oblique Push Down 2x10

Day 4 - Legs


Squat, 3x5 (60%, 70%, 80% 1RM)

Front Squat 2x10
Cardio: Mountain Climber 1m

Leg Press 3x10
Cardio: In-and-outs 1m

Leg Extension 2x10
- superset -
Lying Leg Curl 2x10
Cardio: Bear Crawls 1m

Romanian Deadlift 2x10
Cardio: Burpees

Seated Calf Raise 2x10
-triset-
Standing Calf Raise 2x10
-triset-
Cable Toe Raise 2x10

Week 2

Day 1 - Shoulders & Abs

Standing Shoulder Press, 3x5, 60%, 70%, 80% of 1RM (last do as many reps as you can)
1 minute rest between each if needed

Dumbbell Lateral Raise 3x15
1m sprint between sets

Bent-Over Dumbbell Laterals, 3x15
1m jumping jacks between sets

Barbell Shrug, 2x15
1m mountain climbers between sets

Behind-The-Back Barbell Shrug 2x15
1m vertical jumps between sets

Alternating Front Raise 3x15
1m bench step-ups

Hanging Leg Raise (chin-up bar), 3x15
- triset -
Standing Cable Crunch, 3x15
- triset -
Cable Woodchopper, 3x15

Day 2 - Back & Arms


Deadlift, 65%x3, 75%x3, 85%x3 (% of 1RM)

Bent-Over Barbell Row 3x15
1m burpees

Wide-Grip Lat Pulldowns 2x15
- superset -
Chinups 2x15

Barbell Curl  65%x3, 75%x3, 85%x3 (% of 1RM)

Dumbbell Curl, 2x15
1m bench jumps

Incline Dumbbell Curl 2x15
- superset -
Prone Incline Dumbbell Curl 2x15

Hammer Curl 2x15
1m In-and-outs

Day 3 - Chest & Tris


Bench Press,  65%x3, 75%x3, 85%x3 (% of 1RM)

Incline Dumbbell Press 2x15
Cardio: Mountain Climber 1m

Dumbbell Flye 2x15
Cardio: Bench Step Up

Cable Crossover (High Pulley) 2x15
Cardio: Burpees

Close-Grip Bench Press 2x15
Cardio: Jump Squat

Dumbbell Overhead Triceps Extension Both Arms 2x15
Cardio: Running in place

Triceps Pressdown 2x15
Cardio: Lizard Crawl x20

Smith Machine Hip Thrust 2x15
- triset - 
Weighted Crunch 2x15
- triset - 
Standing Cable Oblique Push Down 2x15

Day 4 - Legs


Squat, 65%x3, 75%x3, 85%x3 (% of 1RM)

Front Squat 2x15
Cardio: Mountain Climber 1m

Leg Press 3x15
Cardio: In-and-outs 1m

Leg Extension 2x15
- superset -
Lying Leg Curl 2x15
Cardio: Bear Crawls 1m

Romanian Deadlift 2x15
Cardio: Burpees

Seated Calf Raise 2x15
-triset-
Standing Calf Raise 2x15
-triset-
Cable Toe Raise 2x15

Week 3

Day 1 - Shoulders & Abs

Standing Shoulder Press, 70%x5, 80%x3, 90%x1+  (last as many reps as possible)
1 minute rest between each if needed

Dumbbell Lateral Raise 2x20
1m sprint between sets

Bent-Over Dumbbell Laterals, 2x20
1m jumping jacks between sets

Barbell Shrug, 2x20
1m mountain climbers between sets

Behind-The-Back Barbell Shrug 2x20
1m vertical jumps between sets

Alternating Front Raise 2x20
1m bench step-ups

Hanging Leg Raise (chin-up bar), 2x20
- triset -
Standing Cable Crunch, 2x20
- triset -
Cable Woodchopper, 2x20

Day 2 - Back & Arms


Deadlift, 70%x5, 80%x3, 90%x1+  (last as many reps as possible)

Bent-Over Barbell Row 2x20
1m burpees

Wide-Grip Lat Pulldowns 2x20
- superset -
Chinups 2x15

Barbell Curl  70%x5, 80%x3, 90%x1+  (last as many reps as possible)

Dumbbell Curl, 2x20
1m bench jumps

Incline Dumbbell Curl 2x20
- superset -
Prone Incline Dumbbell Curl 2x20

Hammer Curl 2x20
1m In-and-outs

Day 3 - Chest & Tris


Bench Press,  70%x5, 80%x3, 90%x1+  (last as many reps as possible)

Incline Dumbbell Press 2x20
Cardio: Mountain Climber 1m

Dumbbell Flye 2x20
Cardio: Bench Step Up

Cable Crossover (High Pulley) 2x20
Cardio: Burpees

Close-Grip Bench Press 2x20
Cardio: Jump Squat

Dumbbell Overhead Triceps Extension Both Arms 2x20
Cardio: Running in place

Triceps Pressdown 2x20
Cardio: Lizard Crawl x20

Smith Machine Hip Thrust 2x20
- triset - 
Weighted Crunch 2x20
- triset - 
Standing Cable Oblique Push Down 2x20

Day 4 - Legs


Squat, 70%x5, 80%x3, 90%x1+  (last as many reps as possible)

Front Squat 2x20
Cardio: Mountain Climber 1m

Leg Press 2x20
Cardio: In-and-outs 1m

Leg Extension 2x20
- superset -
Lying Leg Curl 2x20
Cardio: Bear Crawls 1m

Romanian Deadlift 2x20
Cardio: Burpees

Seated Calf Raise 2x20
-triset-
Standing Calf Raise 2x20
-triset-
Cable Toe Raise 2x20