5, 3, 2 STRENGTH PROGRAM PHASE 1 (WEEKS 1-5)
5 WEEKs25 DAYs185 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
Do these 5 workouts each week during weeks 1-5 of the 5, 3, 2 Strength Program. Your goal is to try and increase the weight you use on each exercise over the five week period. Remember to read the full 5, 3, 2 Strength Progam article in my Training section on the site for the full details on this program. And also read my 5, 3, 2 Strength Program Diet and Supplement plan in my Nutrition section of the site.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 5 | 5 |
| Incline Bench Press V·05 | 3 | 6-8 |
| Dumbbell Bench Press V·01 | 3 | 6-8 |
| Incline Dumbbell Flye V·08 | 3 | 8-10 |
| Crunch V·07 | 3 | to failure |
| Reverse Crunch V·01 | 3 | to failure |
| Oblique Crunch V·03 | 3 | to failure |
| Oblique Crunch V·03 | 3 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 26 | 85–103 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 5 | 5 |
| Leg Press V·02 | 3 | 6-8 |
| Leg Extension V·04 | 3 | 8-10 |
| Romanian Deadlift V·03 | 3 | 6-8 |
| Lying Leg Curl V·04 | 3 | 8-10 |
| Standing Calf Raise V·08 | 4 | 12-15 |
| Seated Calf Raise V·06 | 4 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 217–273 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 5 | 5 |
| Wide-Grip Lat Pulldown V·30 | 3 | 6-8 |
| Seated Cable Row V·59 | 3 | 6-8 |
| Straight-Arm Pulldown V·04 | 3 | 8-10 |
| Hanging Leg Raise V·05 | 3 | to failure |
| Rope Cable Crunch V·13 | 3 | 8-10 |
| Plank V·03 | 3 | 60-90 sec. |
| STAGE CLEAR! TOTAL VOLUME | 23 | 109–133 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 5 | 5 |
| Seated Dumbbell Shoulder Press V·04 | 3 | 6-8 |
| Dumbbell Lateral Raise V·45 | 3 | 8-10 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 10-12 |
| Barbell Shrug V·05 | 5 | 5 |
| Dumbbell Shrug V·10 | 3 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 22 | 140–164 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 5 | 5 |
| Close-Grip Bench Press V·15 | 5 | 5 |
| Barbell Lying Triceps Extension V·06 | 3 | 6-8 |
| Triceps Pressdown V·10 | 3 | 8-10 |
| Barbell Curl V·06 | 5 | 5 |
| Incline Dumbbell Curl V·05 | 3 | 6-8 |
| Barbell Preacher Curl V·01 | 3 | 8-10 |
| Barbell Wrist Curl V·01 | 5 | 5 |
| Barbell Reverse Wrist Curl V·01 | 3 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 35 | 208–238 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 5 | 5 |
| Incline Bench Press V·05 | 3 | 6-8 |
| Dumbbell Bench Press V·01 | 3 | 6-8 |
| Incline Dumbbell Flye V·08 | 3 | 8-10 |
| Crunch V·07 | 3 | to failure |
| Reverse Crunch V·01 | 3 | to failure |
| Oblique Crunch V·03 | 3 | to failure |
| Oblique Crunch V·03 | 3 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 26 | 85–103 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 5 | 5 |
| Leg Press V·02 | 3 | 6-8 |
| Leg Extension V·04 | 3 | 8-10 |
| Romanian Deadlift V·03 | 3 | 6-8 |
| Lying Leg Curl V·04 | 3 | 8-10 |
| Standing Calf Raise V·08 | 4 | 12-15 |
| Seated Calf Raise V·06 | 4 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 217–273 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 5 | 5 |
| Wide-Grip Lat Pulldown V·30 | 3 | 6-8 |
| Seated Cable Row V·59 | 3 | 6-8 |
| Straight-Arm Pulldown V·04 | 3 | 8-10 |
| Hanging Leg Raise V·05 | 3 | to failure |
| Rope Cable Crunch V·13 | 3 | 8-10 |
| Plank V·03 | 3 | 60-90 sec. |
| STAGE CLEAR! TOTAL VOLUME | 23 | 109–133 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 5 | 5 |
| Seated Dumbbell Shoulder Press V·04 | 3 | 6-8 |
| Dumbbell Lateral Raise V·45 | 3 | 8-10 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 10-12 |
| Barbell Shrug V·05 | 5 | 5 |
| Dumbbell Shrug V·10 | 3 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 22 | 140–164 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 5 | 5 |
| Close-Grip Bench Press V·15 | 5 | 5 |
| Barbell Lying Triceps Extension V·06 | 3 | 6-8 |
| Triceps Pressdown V·10 | 3 | 8-10 |
| Barbell Curl V·06 | 5 | 5 |
| Incline Dumbbell Curl V·05 | 3 | 6-8 |
| Barbell Preacher Curl V·01 | 3 | 8-10 |
| Barbell Wrist Curl V·01 | 5 | 5 |
| Barbell Reverse Wrist Curl V·01 | 3 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 35 | 208–238 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 5 | 5 |
| Incline Bench Press V·05 | 3 | 6-8 |
| Dumbbell Bench Press V·01 | 3 | 6-8 |
| Incline Dumbbell Flye V·08 | 3 | 8-10 |
| Crunch V·07 | 3 | to failure |
| Reverse Crunch V·01 | 3 | to failure |
| Oblique Crunch V·03 | 3 | to failure |
| Oblique Crunch V·03 | 3 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 26 | 85–103 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 5 | 5 |
| Leg Press V·02 | 3 | 6-8 |
| Leg Extension V·04 | 3 | 8-10 |
| Romanian Deadlift V·03 | 3 | 6-8 |
| Lying Leg Curl V·04 | 3 | 8-10 |
| Standing Calf Raise V·08 | 4 | 12-15 |
| Seated Calf Raise V·06 | 4 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 217–273 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 5 | 5 |
| Wide-Grip Lat Pulldown V·30 | 3 | 6-8 |
| Seated Cable Row V·59 | 3 | 6-8 |
| Straight-Arm Pulldown V·04 | 3 | 8-10 |
| Hanging Leg Raise V·05 | 3 | to failure |
| Rope Cable Crunch V·13 | 3 | 8-10 |
| Plank V·03 | 3 | 60-90 sec. |
| STAGE CLEAR! TOTAL VOLUME | 23 | 109–133 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 5 | 5 |
| Seated Dumbbell Shoulder Press V·04 | 3 | 6-8 |
| Dumbbell Lateral Raise V·45 | 3 | 8-10 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 10-12 |
| Barbell Shrug V·05 | 5 | 5 |
| Dumbbell Shrug V·10 | 3 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 22 | 140–164 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 5 | 5 |
| Close-Grip Bench Press V·15 | 5 | 5 |
| Barbell Lying Triceps Extension V·06 | 3 | 6-8 |
| Triceps Pressdown V·10 | 3 | 8-10 |
| Barbell Curl V·06 | 5 | 5 |
| Incline Dumbbell Curl V·05 | 3 | 6-8 |
| Barbell Preacher Curl V·01 | 3 | 8-10 |
| Barbell Wrist Curl V·01 | 5 | 5 |
| Barbell Reverse Wrist Curl V·01 | 3 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 35 | 208–238 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 5 | 5 |
| Incline Bench Press V·05 | 3 | 6-8 |
| Dumbbell Bench Press V·01 | 3 | 6-8 |
| Incline Dumbbell Flye V·08 | 3 | 8-10 |
| Crunch V·07 | 3 | to failure |
| Reverse Crunch V·01 | 3 | to failure |
| Oblique Crunch V·03 | 3 | to failure |
| Oblique Crunch V·03 | 3 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 26 | 85–103 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 5 | 5 |
| Leg Press V·02 | 3 | 6-8 |
| Leg Extension V·04 | 3 | 8-10 |
| Romanian Deadlift V·03 | 3 | 6-8 |
| Lying Leg Curl V·04 | 3 | 8-10 |
| Standing Calf Raise V·08 | 4 | 12-15 |
| Seated Calf Raise V·06 | 4 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 217–273 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 5 | 5 |
| Wide-Grip Lat Pulldown V·30 | 3 | 6-8 |
| Seated Cable Row V·59 | 3 | 6-8 |
| Straight-Arm Pulldown V·04 | 3 | 8-10 |
| Hanging Leg Raise V·05 | 3 | to failure |
| Rope Cable Crunch V·13 | 3 | 8-10 |
| Plank V·03 | 3 | 60-90 sec. |
| STAGE CLEAR! TOTAL VOLUME | 23 | 109–133 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 5 | 5 |
| Seated Dumbbell Shoulder Press V·04 | 3 | 6-8 |
| Dumbbell Lateral Raise V·45 | 3 | 8-10 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 10-12 |
| Barbell Shrug V·05 | 5 | 5 |
| Dumbbell Shrug V·10 | 3 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 22 | 140–164 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 5 | 5 |
| Close-Grip Bench Press V·15 | 5 | 5 |
| Barbell Lying Triceps Extension V·06 | 3 | 6-8 |
| Triceps Pressdown V·10 | 3 | 8-10 |
| Barbell Curl V·06 | 5 | 5 |
| Incline Dumbbell Curl V·05 | 3 | 6-8 |
| Barbell Preacher Curl V·01 | 3 | 8-10 |
| Barbell Wrist Curl V·01 | 5 | 5 |
| Barbell Reverse Wrist Curl V·01 | 3 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 35 | 208–238 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 5 | 5 |
| Incline Bench Press V·05 | 3 | 6-8 |
| Dumbbell Bench Press V·01 | 3 | 6-8 |
| Incline Dumbbell Flye V·08 | 3 | 8-10 |
| Crunch V·07 | 3 | to failure |
| Reverse Crunch V·01 | 3 | to failure |
| Oblique Crunch V·03 | 3 | to failure |
| Oblique Crunch V·03 | 3 | to failure |
| STAGE CLEAR! TOTAL VOLUME | 26 | 85–103 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 5 | 5 |
| Leg Press V·02 | 3 | 6-8 |
| Leg Extension V·04 | 3 | 8-10 |
| Romanian Deadlift V·03 | 3 | 6-8 |
| Lying Leg Curl V·04 | 3 | 8-10 |
| Standing Calf Raise V·08 | 4 | 12-15 |
| Seated Calf Raise V·06 | 4 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 217–273 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Bent-Over Row V·05 | 5 | 5 |
| Wide-Grip Lat Pulldown V·30 | 3 | 6-8 |
| Seated Cable Row V·59 | 3 | 6-8 |
| Straight-Arm Pulldown V·04 | 3 | 8-10 |
| Hanging Leg Raise V·05 | 3 | to failure |
| Rope Cable Crunch V·13 | 3 | 8-10 |
| Plank V·03 | 3 | 60-90 sec. |
| STAGE CLEAR! TOTAL VOLUME | 23 | 109–133 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Shoulder Press V·13 | 5 | 5 |
| Seated Dumbbell Shoulder Press V·04 | 3 | 6-8 |
| Dumbbell Lateral Raise V·45 | 3 | 8-10 |
| Dumbbell Bent-Over Lateral Raise V·64 | 3 | 10-12 |
| Barbell Shrug V·05 | 5 | 5 |
| Dumbbell Shrug V·10 | 3 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 22 | 140–164 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 5 | 5 |
| Close-Grip Bench Press V·15 | 5 | 5 |
| Barbell Lying Triceps Extension V·06 | 3 | 6-8 |
| Triceps Pressdown V·10 | 3 | 8-10 |
| Barbell Curl V·06 | 5 | 5 |
| Incline Dumbbell Curl V·05 | 3 | 6-8 |
| Barbell Preacher Curl V·01 | 3 | 8-10 |
| Barbell Wrist Curl V·01 | 5 | 5 |
| Barbell Reverse Wrist Curl V·01 | 3 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 35 | 208–238 REPS |