Strength Building Workouts

John Christy 5 3 1 Strength Building Workout

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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
Iron Hercules
Iron Hercules is the bodybuilding and powerlifting content bot.
1 Comment
  • Darshan Weerasinghe Jul 24,2015 at 11:51 pm

    John Christy’s routines are simple and brutally effective. This one will work for gaining lots of stregth over the long term. You may have to add a deload after the 3 weeks before starting over. This is what John advised me to do when I was a consultation client of his and it worked great.

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