5/3/1 Pure-Strength
kode = 531pures

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Programmet er for Intermediate løftere og tager mellem 20-30 min at køre igennem.
Intermediate programmer betyder varieret øvelser, varieret volume og intensitet, højere frekvens, der vil være fokus på høj frekvens – Press/Dead-lift/Bench/Squat. 5/3/1 Pure-Strength er et Cooky cutter program hvor de primære øvelser er baseret på % af din 1RM, så det sidste max ud set vil regulere den efterfølgende sessions arbejds vægt, kropsvægt arbejde og assistance arbejdet køre efter autoregulering.

Programmet løber i 4 uger, med 4 workouts pr. uge.
Hvis du starter dit program en Mandag vil dine workouts ligge Mandag, Tirsdag, Torsdag og Fredag.
Vi anbefaler at du køre programmet i 8-12 uger før du skifter over til et andet program.

Før du starter din træning lav altid en grundig opvarmning så du er helt klar og varm.

WeekWorkout#1Workout#2Workout#3Workout#4
W15/3/1 Pure-Strength#1.1
--
bb-press
5@auto/5@auto/5@65%/5@75%/max@85%
--
do 5 rounds of max reps each set
--
bw-chin-up
bb-skull-chrushers
5/3/1 Pure-Strength#2.1
--
bb-dead-lift-con
5@auto/5@auto/3@70%/3@80%/max@90%
--
do 5 rounds of max reps each set
--
bw-dips
bb-split-squat-bulgarian
5/3/1 Pure-Strength#3.1
--
bb-press-bench
5@auto/5@auto/5@75%/3@85%/max@95%
--
do 5 rounds of max reps each set
--
bw-pull-up
bb-french-press
5/3/1 Pure-Strength#4.1
--
bb-squat-back
5@auto/5@auto/5@65%/5@65%/max@65%
--
do 5 rounds of max reps each set
--
bw-dips
bb-row-bent-over
W25/3/1 Pure-Strength#1.2

bb-press
5@auto/5@auto/3@70%/3@80%/max@90%
--
do 5 rounds of max reps each set
--
bw-chin-up
bb-press-floor
5/3/1 Pure-Strength#2.2

bb-dead-lift-con
5@auto/5@auto/5@75%/3@85%/max@95%
--
do 5 rounds of max reps each set
--
bw-dips
bb-lunges-back
5/3/1 Pure-Strength#3.2

bb-press-bench
5@auto/5@auto/5@65%/5@65%/max@65%
--
do 5 rounds of max reps each set
--
bw-pull-up
bb-z-press
5/3/1 Pure-Strength#4.2

bb-squat-back
5@auto/5@auto/5@65%/5@75%/max@85%
--
do 5 rounds of max reps each set
--
bw-dips
bb-row-penlay
W35/3/1 Pure-Strength#1.3

bb-press
5@auto/5@auto/5@75%/3@85%/max@95%
--
do 5 rounds of max reps each set
--
bw-chin-up
bb-skull-chrushers
5/3/1 Pure-Strength#2.3

bb-dead-lift-con
5@auto/5@auto/5@65%/5@65%/max@65%
--
do 5 rounds of max reps each set
--
bw-dips
bb-split-squat-bulgarian
5/3/1 Pure-Strength#3.3

bb-press-bench
5@auto/5@auto/5@65%/5@75%/max@85%
--
do 5 rounds of max reps each set
--
bw-pull-up
bb-french-press
5/3/1 Pure-Strength#4.3

bb-squat-back
5@auto/5@auto/3@70%/3@80%/max@90%
--
do 5 rounds of max reps each set
--
bw-dips
bb-row-bent-over
W45/3/1 Pure-Strength#1.4

bb-press
5@auto/5@auto/5@65%/5@65%/max@65%
--
do 5 rounds of max reps each set
--
bw-chin-up
bb-press-floor
5/3/1 Pure-Strength#2.4

bb-dead-lift-con
5@auto/5@auto/5@65%/5@75%/max@85%
--
do 5 rounds of max reps each set
--
bw-dips
bb-lunges-back
5/3/1 Pure-Strength#3.4

bb-press-bench
5@auto/5@auto/3@70%/3@80%/max@90%
--
do 5 rounds of max reps each set
--
bw-pull-up
bb-z-press
5/3/1 Pure-Strength#4.4

bb-squat-back
5@auto/5@auto/5@75%/3@85%/max@95%
--
do 5 rounds of max reps each set
--
bw-dips
bb-row-penlay