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5-3-2 Method

by | Jun 10, 2018 | Exercise, Fitness

This training method is simple to follow on a training program because of the rep range. The first five weeks is a 5 by 5 program where you stick with a weight that allows you to get five sets of five reps. For the following three weeks you bump it up to a weight that allows you to get three sets of three reps or a 3 by 3 program. Finally you finish with two weeks of training with a weight that allows you to get only two sets of two reps or a 2 by 2 program.

Similar to other weight progression schemes for increasing strength, this program works because it slowly increases the weight until a weight close to the one-rep max being used.

This is an example of a 10-week maximal-strength peaking programme


Week 1-5

workout 1 Monday and Thursday (push)

exercise percentage reps sets
squats 85% 5 5
leg press 85% 5 5
leg extension 85% 5 5
bench press 85% 5 5
incline dumbbell press 85% 5 5
dumbbell shoulder press 85% 5 5
close-grip bench press 85% 5 5
standing calf raise 5 5

 

workout 2 Tuesday and Friday (pull)

exercise percentage reps sets
deadlifts 85% 5 5
glute bridges 85% 5 5
barbell row 85% 5 5
lat pulldown 85% 5 5
barbell curl 85% 5 5
weighted crunch 5 5

 

 


Week 6-8

workout 1 Monday and Thursday (push)

exercise percentage reps sets
squats 90% 3 3
leg press 90% 3 3
split squats 90% 3 3
bench press 90% 3 3
incline bench press 90% 3 3
barbell shoulder press 90% 3 3
dips 90% 3 3
standing calf raise 90% 3 3

workout 2 Tuesday and Friday (pull)

exercise percentage reps sets
deadlifts 90% 3 3
glute bridges 90% 3 3
seated cable row 90% 3 3
lat pulldown 90% 3 3
barbell curl 90% 3 3
weighted crunch 90% 3 3

 


Week 9-10

workout 1 Monday and Thursday (push)

exercise percentage reps sets
squats 95% 2 2
front squats 95% 2 2
leg press 95% 2 2
bench press 95% 2 2
dumbbell bench press 95% 2 2
barbell shoulder press 95% 2 2
close-grip bench press 95% 2 2

workout 2 Tuesday and Friday (pull)

exercise percentage Reps sets
deadlifts 95% 2 2
Romanian deadlift 95% 2 2
barbell row 95% 2 2
lat pulldown 95% 2 2
barbell curl 95% 2 2
weighted crunch 95% 2 2

 


 

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