John Christy 5 3 1 Strength Building Workout

For more information on strength coach John Christy, please visit the John Christy appreciation thread. Also, check out his book: Real Muscle, Real Strength.

2 Day Per Week 5 3 1 Program

(Only work sets are listed)

Workout A

• Crunch: 1×5
• Bench Press: 3 week cycle
• Squat: 3 week cycle
• Dumbbell Row: 1×5
• Back Extension: 1×5

Workout B

• Side Bend: 1×5
• Deadlift: * 3 week cycle
• Bench Press: 3×5 – 80% of Workout A weight
• Dumbbell Row: 1×5
• Military Press: 1×5

3 Day Per Week 5 3 1 Program

(Only work sets are listed)

Workout A

• Squat: 3 week cycle
• Bench Press: 3 week cycle

Workout B

• Crunch: 1×5
• Dumbbell Row: 1×5
• Side Bend: 1×5
• Military Press: 1×5
• Back Extension: 1×5

Workout C

• Deadlift: * 3 week cycle
• Bench Press: 3×5 – 80% of Workout A weight

3 Week Cycle

• Week 1: 5×5, 5 minutes rest between working sets.
• Week 2: 6×3, 4 minutes rest. Use 10% more weight than Week 1.
• Week 3: 7×1, 3 minutes rest.  Use 5% more weight than Week 1.

When starting back over on week one, micro-load with an appropriate weight.

Powerlifting Meet

Use the following approach the week before a powerlifting meet.

Perform this workout on a Tuesday.

• Squat: 2×3 with your 5RM
• Bench Press: 2×3 with your 5RM
• Deadlift: 1×3 with your 5RM
• Dumbbell Row: 1×3 with your 5RM
• Crunch: 1×3 with your 5RM