Workout Routine

Beyond 5/3/1 Hybrid Protocol

by Keliath

The Overall Plan (10-Week Block): Weeks 1-3: Leader 5's PRO + FSL (5X5) adjust TM (2,5kg Upper/5kg Lower) Weeks 4-6: Leader 5's PRO + FSL (5X5) adjust TM (2,5kg Upper/5kg Lower) Week 7: Deload Week Weeks 8-10: Anchor 5/3/1 (AMRAP) + Joker's (100x1, 105x1) + FSL (3x5) After Week 10: Re-evaluate (TM test) (KGx reps x 0,0333)+KG)

Rules for Failed Sets: Failed Anchor Cycle: Failed to hit minimum reps on last (5+, 3+, 1+) set, repeat anchor next week. If failed twice = STALL. Reset TM for next block: TM = Current TM x 0.95

Failed Leader Cycle: Critical warning that TM is too high!! STOP the lift for that day. Reset your TM: New TM = Current TM x 0.90. Full restart of training block from Leader cycle 1 for that lift, using your new, lower TM.

Starting TM is 85% of 1RM.

Workouts

Leader (5)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
180 sec
4
65% TM
5
180 sec
5
75% TM
5
180 sec
6
85% TM
5
180 sec
7
65% TM
5
100 sec
8
65% TM
5
100 sec
9
65% TM
5
100 sec
10
65% TM
5
100 sec
11
65% TM
5
100 sec

bench press

11 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
65% TM
5
180 sec
5
75% TM
5
180 sec
6
83% TM
5
180 sec
7
65% TM
5
100 sec
8
65% TM
5
100 sec
9
65% TM
5
100 sec
10
65% TM
5
100 sec
11
65% TM
5
100 sec

deadlift

11 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
65% TM
5
180 sec
5
75% TM
5
180 sec
6
85% TM
5
180 sec
7
65% TM
5
100 sec
8
65% TM
5
100 sec
9
65% TM
5
100 sec
10
65% TM
5
100 sec
11
65% TM
5
100 sec

squat

11 sets

Leader (3)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
70% TM
5
180 sec
5
80% TM
5
180 sec
6
90% TM
5
180 sec
7
70% TM
5
100 sec
8
70% TM
5
100 sec
9
70% TM
5
100 sec
10
70% TM
5
100 sec
11
70% TM
5
100 sec

bench press

11 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
70% TM
5
180 sec
5
80% TM
5
180 sec
6
90% TM
5
180 sec
7
70% TM
5
100 sec
8
70% TM
5
100 sec
9
70% TM
5
100 sec
10
70% TM
5
100 sec
11
70% TM
5
100 sec

deadlift

11 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
70% TM
5
180 sec
5
80% TM
5
180 sec
6
90% TM
5
180 sec
7
70% TM
5
100 sec
8
70% TM
5
100 sec
9
70% TM
5
100 sec
10
70% TM
5
100 sec
11
70% TM
5
100 sec

squat

11 sets

Leader (1)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
75% TM
5
180 sec
5
85% TM
5
180 sec
6
95% TM
5
180 sec
7
75% TM
5
100 sec
8
75% TM
5
100 sec
9
75% TM
5
100 sec
10
75% TM
5
100 sec
11
75% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

bench press

11 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
76% TM
5
180 sec
5
85% TM
5
180 sec
6
95% TM
5
180 sec
7
75% TM
5
100 sec
8
75% TM
5
100 sec
9
75% TM
5
100 sec
10
75% TM
5
100 sec
11
75% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

deadlift

11 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
75% TM
5
180 sec
5
85% TM
5
180 sec
6
95% TM
5
180 sec
7
75% TM
5
100 sec
8
75% TM
5
100 sec
9
75% TM
5
100 sec
10
75% TM
5
100 sec
11
75% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

squat

11 sets

Deload

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
60% TM
5
100 sec
5
65% TM
5
100 sec
6
70% TM
5
100 sec

bench press

6 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
60% TM
5
100 sec
5
65% TM
5
100 sec
6
70% TM
5
100 sec

deadlift

6 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
60% TM
5
100 sec
5
65% TM
5
100 sec
6
70% TM
5
100 sec

squat

6 sets

Anchor (5+)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
3
180 sec
4
65% TM
5
180 sec
5
75% TM
5
180 sec
6
85% TM
5
180 sec
7
65% TM
5
180 sec
8
65% TM
5
180 sec
9
65% TM
5
180 sec

bench press

9 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
65% TM
5
100 sec
5
75% TM
5
100 sec
6
85% TM
5
100 sec
7
65% TM
5
100 sec
8
65% TM
5
100 sec
9
65% TM
5
100 sec

deadlift

9 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
3
180 sec
4
65% TM
5
180 sec
5
75% TM
5
180 sec
6
85% TM
5
180 sec
7
65% TM
5
180 sec
8
65% TM
5
180 sec
9
65% TM
5
180 sec

squat

9 sets

Anchor (3+)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
3
180 sec
4
70% TM
3
180 sec
5
80% TM
3
180 sec
6
90% TM
3 +
amrap
180 sec
7
70% TM
5
180 sec
8
70% TM
5
180 sec
9
70% TM
5
180 sec

bench press

9 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
70% TM
3
100 sec
5
80% TM
3
100 sec
6
90% TM
3 +
amrap
100 sec
7
70% TM
5
100 sec
8
70% TM
5
100 sec
9
70% TM
5
100 sec

deadlift

9 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
3
180 sec
4
70% TM
3
180 sec
5
80% TM
3
180 sec
6
90% TM
3 +
amrap
180 sec
7
70% TM
5
180 sec
8
70% TM
5
180 sec
9
70% TM
5
180 sec

squat

9 sets

Anchor (1+)

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
3
180 sec
4
75% TM
5
180 sec
5
85% TM
3
180 sec
6
95% TM
1 +
amrap
180 sec
7
75% TM
5
180 sec
8
75% TM
5
180 sec
9
75% TM
5
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

bench press

9 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
100 sec
2
50% TM
5
100 sec
3
60% TM
3
100 sec
4
74% TM
5
100 sec
5
85% TM
3
100 sec
6
95% TM
3 +
amrap
100 sec
7
65% TM
5
100 sec
8
65% TM
5
100 sec
9
65% TM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

deadlift

9 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
120 sec
2
50% TM
5
120 sec
3
60% TM
3
180 sec
4
75% TM
5
180 sec
5
85% TM
3
180 sec
6
95% TM
1 +
amrap
180 sec
7
75% TM
5
180 sec
8
75% TM
5
180 sec
9
75% TM
5
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

squat

9 sets

TM TEST (KG x reps x 0,0333)+KG)

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
180 sec
2
80% TM
5
180 sec
3
90% TM
5
180 sec
4
100% TM
3
180 sec

bench press

4 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
180 sec
2
80% TM
5
180 sec
3
90% TM
5
180 sec
4
100% TM
3
180 sec

squat

4 sets

TM TEST (KG x reps x 0,0333)+KG)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
180 sec
2
80% TM
5
180 sec
3
90% TM
5
180 sec
4
100% TM
3
180 sec

deadlift

4 sets