Hypertrophy 4/3/1 Variation

7 Week 5/3/1 Hypertrophy Program
Start date
Squat max
Bench max
Deadlift max
OH Press max
Monday, August 31, 2015

230
140
260
100
Date
Notes:Put achievable maxes in the

"+" means as many reps as p
Take rest as required on the fi
Accessory reps decrease wee
If there is time at the end of a
Week 6 retests maxes - these
Extra session could be arms o
Day
0
Squat
1
Set
135
Kg
5
Rep
Actual 0
2
155
5
0
Notes
Wednesday, September 02, 2015
Bench
Set
Kg
Rep
Actual
1
82
5
0
2
95
5
0
Notes
Friday, September 04, 2015
Deadlift
Set
1
Kg
152
5
Rep
Actual 0
2
176
5
0
Notes
Monday, September 07, 2015
Squat
Set
1
Kg
145
3
Rep
Actual 0
2
166
3
0
Notes
Bench
Set
Kg
1
88
2
101
Rep
Actual
3
0
3
0
Notes
11
14
Deadlift
1
Set
164
Kg
3
Rep
Actual 0
2
187
3
0
Notes
Squat
1
Set
155
Kg
5
Rep
Actual 0
2
176
3
0
Notes
16
Bench
Set
Kg
Rep
Actual
1
95
5
0
2
107
3
0
Notes
18
Deadlift
1
Set
176
Kg
5
Rep
Actual 0
2
199
3
0
Notes
21
Squat
1
Set
138
Kg
5
Rep
Actual 0
2
159
5
0
Notes
23
Bench
Set
Kg
1
84
2
96
Rep
Actual
5
0
5
0
Notes
25
Deadlift
1
Set
155
Kg
5
Rep
Actual 0
2
179
5
0
Notes
28
Squat
Set
1
Kg
148
3
Rep
Actual 0
2
170
3
0
Notes
30
Bench
Set
Kg
Rep
Actual
1
90
3
0
2
103
3
0
Notes
Friday, October 02, 2015
Monday, October 05, 2015
32
35
Deadlift
1
Set
167
Kg
3
Rep
Actual 0
2
191
3
0
Notes
Squat
1
Set
Kg
159
5
Rep
Actual 0
2
180
3
0
Notes
Wednesday, October 07, 2015
37
Bench
Set
Kg
Rep
Actual
96
5
0
109
3
0
Notes
39
Deadlift
1
Set
179
Kg
5
Rep
Actual 0
2
203
3
0
Notes
42
Squat
Set
Kg
Rep
Actual
1
85
5
0
2
106
5
0
1
51
5
0
2
64
5
0
Notes
Wednesday, October 14, 2015
44
Bench
Set
Kg
Rep
Actual
Notes
46
Deadlift
1
Set
96
Kg
5
Rep
Actual 0
Notes
2
120
5
0
chievable maxes in the yellow not conservative

means as many reps as possible but stop 1 before failing ideally
rest as required on the first block then try to restrict below 2 minutes (maximum) after that
ssory reps decrease week by week allowing weights to increase - make sure plates / numbers are noted - No
ere is time at the end of a session do some ab work (hanging leg raises, bench leg raises, etc.)
k 6 retests maxes - these become the new max to repeat the program
a session could be arms or shoulders. Probably more beneficial to make it a conditioning session
3
176
5+
0
4
155
5
0
5
135
5
0
Squat
1
Set
135
Kg
10
Rep
Actual 0
2
135
10
0
3
135
10
0
4
135
10
0
5
135
10
0
Leg Extension
Set
Kg
Rep
Actual
Form note: Slow and contr

and down. Do not k
3
107
5+
0
4
95
5
0
5
82
5
0
Overhead Press
Set
1
2
Kg
59
59
10
10
Rep
Actual 0
0
3
59
10
0
4
59
10
0
5
59
10
0
Form note: deep breath needed. Avoid leaning back and

push overhead. Should mobilise thoracic before starting.
3
199
5+
0
4
176
5
0
5
152
5
0
Pendlay Row
Set
1
Kg
61
10
Rep
Actual 0
2
61
10
0
3
61
10
0
4
61
10
0
5
61
10
0
Form note: control negative - try to pause 1sec on the

chest - Maintain back angle.
3
186
3+
0
3
113
4
166
3
0
4
101
5
145
3
0
5
88
Squat
Set
1
Kg
145
8
Rep
Actual 0
2
145
8
0
Overhead Press
1
2
Set
63
63
Kg
3
145
8
0
3
63
4
145
8
0
4
63
5
145
8
0
5
63
Slingshot Bench
Set
Kg
Rep
Actual
Form notes: touch and g

decent
Pull Ups
Set
Kg
Rep
Actual
Form note: Wide overh

Controlled reps only. Rest
sets
Leg Extension
Set
Kg
Rep
Actual
Slingshot Bench
Set
Kg
3+
0
3
211
3+
0
3
197
1+
0
3
120
1+
0
3
0
4
187
3
0
4
176
3
0
4
107
3
0
3
0
Rep
Actual
8
0
5
164
3
0
Pendlay Row
1
Set
66
Kg
8
Rep
Actual 0
5
155
5
0
Squat
1
Set
155
Kg
5
Rep
Actual 0
5
95
5
0
3
222
1+
0
4
199
3
0
5
176
5
0
3
180
5+
0
4
159
5
0
5
138
5
0
Squat
1
Set
138
Kg
10
Rep
Actual 0
4
96
5
84
2
66
8
0
2
155
5
0
Overhead Press
Set
1
2
Kg
68
68
5
5
Rep
Actual 0
0
Pendlay Row
1
Set
70
Kg
5
Rep
Actual 0
3
109
8
0
8
0
3
66
8
0
3
155
5
0
3
68
5
0
8
0
4
66
8
0
4
155
5
0
4
68
5
0
8
0
5
66
8
0
5
155
5
0
Pull Ups
Set
Kg
Rep
Actual
4
70
5
0
5
70
5
0
2
138
10
0
3
138
10
0
4
138
10
0
5
138
10
0
4
60
Leg Extension
Set
Kg
Rep
Actual
5
68
5
0
3
70
5
0
3
60
Pull Ups
Set
Kg
Rep
Actual
Slingshot Bench
Set
Kg
Rep
Actual
2
70
5
0
Overhead Press
Set
1
2
Kg
60
60
Rep
Actual
5
60
Leg Extension
Set
Kg
Rep
Actual
Slingshot Bench
Set
Kg
5+
0
3
203
5+
0
5
0
4
179
5
0
5
0
10
0
Rep
Actual
10
0
Dumbell Row
1
2
Set
Kg
10
10
Rep
Actual 0
0
5
155
5
0
10
0
3
Heavy
10
0
10
0
10
0
10
0
10
0
Rep
Actual
Pull Ups
Set
Kg
Rep
Actual
Form Note: Use a bench. Pull dumbell back. Little

momentum.
3
191
3+
0
3
116
3+
0
3
215
3+
0
4
170
3
0
4
103
3
0
4
191
3
0
Squat
Set
1
Kg
148
8
Rep
Actual 0
5
148
3
0
2
148
8
0
Overhead Press
1
2
Set
65
65
Kg
8
8
Rep
Actual 0
0
5
90
3
0
Dumbell
Set
Kg
Rep
Actual
5
167
3
0
3
201
1+
0
4
Max
1
5
180
3
0
6
159
5
0
Row
1
8
0
8
0
Squat
1
Set
Kg
159
5
Rep
Actual 0
3
148
8
0
3
65
8
0
4
148
8
0
4
65
8
0
Leg Extension
Set
Kg
Rep
Actual
5
148
8
0
Slingshot Bench
Set
Kg
Rep
Actual
5
65
8
0
Pull Ups
Set
Kg
Rep
Actual
3
Heavy
8
0
8
0
8
0
2
159
5
0
3
159
5
0
4
159
5
0
5
159
5
0
Overhead Press
Set
1
2
122
1+
0
3
227
1+
0
3
127
5
0
3
77
5
0
3
143
5
0
Max
1
4
Max
1
109
3
0
5
203
3
0
96
5
0
6
179
5
0
Kg
Rep
Actual
69
5
0
Dumbell
Set
Kg
Rep
Actual
Squat
Set
1
Kg
138
5
Rep
Actual 0
69
5
0
69
5
0
69
5
0
69
5
0
Row
1
5
0
5
0
3
Heavy
5
0
5
0
5
0
2
138
5
0
Overhead Press
Set
1
2
Kg
60
60
5
5
Rep
Actual 0
0
Dumbell
Set
Kg
Rep
Actual
Row
1
5
0
5
0
3
138
5
0
4
138
5
0
5
138
5
0
3
60
5
0
4
60
5
0
5
60
5
0
3
Light
5
0
5
0
5
0
Leg Extension
Set
Kg
Rep
Actual
Slingshot Bench
Set
Kg
Rep
Actual
Pull Ups
Set
Kg
Rep
Actual
mbers are noted - Note form notes
Leg Extension
1
2
10
0
10
0
Lying Hamstring Curl

1
2
3
Set
Kg
10
10
10
Rep
Actual 0
0
0
3
10
0
Form note: Slow and controlled both up

and down. Do not kick up.
Slingshot Bench
1
2
90
90
10
10
0
0
3
90
10
0
Form note: Again slow and controlled.

Do not use momentum up.
SS
Pull Ups
2
BW
Max
0
3
10
0
Form notes: lead extension with the

wrists - middle of the bar to centre of
forehead.
Form notes: touch and go - control

decent
1
BW
Max
0
Skull Crush
Set
1
2
Kg
Heavy
10
10
Rep
Actual 0
0
EZ Bar Preacher Curls

Set
1
2
3
Kg
Heavy
10
10
10
Rep
Actual 0
0
0
3
BW
Max
0
4
10
0
Form note: Wide overhand grip.

Controlled reps only. Rest 90s between
sets
Form note: Take the wide grip on the EZ bar. Sink

right down into the preacher bench. Do not use
momentum.
Leg Extension
1
2
8
0

Set
1
2
3
Kg
8
8
8
Rep
Actual 0
0
0
3
97
Skull Crush
1
2
3
Set
Heavy (+5)
Kg
8
0
8
0
Slingshot Bench
1
2
97
97
SS
8
0
8
0
8
0
Rep
Actual
Pull Ups
1
BW
Max
0
2
BW
Max
0
Leg Extension
1
2
5
0
5
0
Slingshot Bench
1
2
104
104
5
5
0
0
2
BW
Max
0
Leg Extension
1
2
10
0
10
0
Slingshot Bench
1
2
92
92
8
0
8
0

1
2
3
Set
Heavy
Kg
8
8
8
Rep
Actual 0
0
0
3
BW
Max
0
5
0

1
2
3
Set
Kg
5
5
5
Rep
Actual 0
0
0
3
104
5
0
Skull Crush
Set
1
2
3
Kg
Heavy (+5)
5
5
5
Rep
Actual 0
0
0
SS
Pull Ups
1
BW
Max
0
8
0

1
2
3
Set
Heavy
Kg
5
5
5
Rep
Actual 0
0
0
3
BW
Max
0
10
0

1
2
3
Set
Kg
10
10
10
Rep
Actual 0
0
0
3
92
Skull Crush
Set
1
2
Kg
Heavy
SS
4
8
0
4
5
0
10
0
10
0
10
0
Rep
Actual
Pull Ups
1
BW
Max
0
2
BW
Max
0
10
0
10
0
10
0
Standing Alternating Curls

1
2
3
4
Set
Heavy
Kg
10
10
10
10
Rep
Actual 0
0
0
0
3
BW
Max
0
Form note: Elbows stay back. Turn of the wrist at

the top. No swinging. 1 rep = 1 curl on each arm.
Leg Extension
1
2
8
0
8
0
Slingshot Bench
1
2
99
99
8
8
0
0
8
0

Set
1
2
3
Kg
8
8
8
Rep
Actual 0
0
0
3
99
8
0
Skull Crush
1
2
3
Set
Heavy (+5)
Kg
8
8
8
Rep
Actual 0
0
0
SS
Pull Ups
1
BW
Max
0
2
BW
Max
0

1
2
3
4
Set
Heavy
Kg
8
8
8
8
Rep
Actual 0
0
0
0
3
BW
Max
0
Leg Extension
1
2
Set
Kg
5
5
Rep
Actual 0
0
Slingshot Bench
Set
1
2
5
0

1
2
3
Set
Kg
5
5
5
Rep
Actual 0
0
0
Skull Crush
Set
1
106
Kg
5
Rep
Actual 0
Pull Ups
1
Set
BW
Kg
Max
Rep
Actual 0
Leg Extension
1
2
Light
5
5
0
0
Slingshot Bench
1
2
71
71
5
5
0
0
106
5
0
2
BW
Max
0
2
BW
3
71
5
0
3
BW
SS
Kg
Rep
Actual
Heavy (+5)
5
5
5
0
0
0

1
2
3
Set
Heavy
Kg
5
5
5
Rep
Actual 0
0
0

Set
1
2
3
Kg
Light
5
5
5
Rep
Actual 0
0
0
5
0
50% last week's Max
3
BW
Max
0
Pull Ups
1
BW
106
5
0
SS
Skull Crush
Set
1
Kg
5
Rep
Actual 0
2
Light
5
0
3
5
0

1
2
3
4
Set
Light
Kg
5
5
5
5
Rep
Actual 0
0
0
0
4
5
0
Conditioning
Ideally 2 times a week any of the following. Do intervals with prescriubed rest until times fall away:
Rowing intervals
Running intervals
Yolk walk
Farmers Carry
KB TABATA
etc
Week Commencing
Conditioning Type
riubed rest until times fall away:
Results
Notes
This is a maxout strength week so conditioning should be minimal
Diet
Weight: (kg)
Height: (cm)
Age:
Activity Level:
Body Fat:
KG Loss / Gain per Week
Target Weight after 7 weeks
Taget wight after 6 months
Non-Training Day
Calories
Protein
Carbs
Fat
94.8
181
25
1.2
12
0.2
96.2
100
Patterson, Michael:
Should not be trying to
achieve more than 0.7
each way per week.
2826
188
104
184
Light Training Day (i.e. conditioning; week 7; additional arms day)

Calories
3226
Protein
188
Carbs
209
Fat
182
Heavy Training Day (i.e. Listed Strength Sessions)
Calories
3626
Protein
188
Carbs
313
Fat
180
Activity Level:
1.2 = Sedentary (Little or no exercise and desk job)
1.3-1.4 = Lightly Active (Little daily activity)
1.5-1.6 = Moderately Active (Moderately active daily life)
1.7-1.8 = Very Active (Physically demanding lifestyle)
1.9-2.0 = Extremely Active (Hard daily exercise or sports and physical job)
Notes:
These are outline only and weight should be monitored each day for first 7 week sat the same time
After 7 weeks overall trend should be looked at and calories adjusted accordingly.
Priority 1: Calorie total
Priority 2: Protein total
Priority 3: Macro Balance
Priority 4: Get carbs in around the workout and fats at the other end of the day

Hypertrophy 4/3/1 Variation

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Hypertrophy 4/3/1 Variation

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7 Week 5/3/1 Hypertrophy Program

Monday, August 31, 2015

Notes:Put achievable maxes in the

Wednesday, September 02, 2015

Friday, September 04, 2015

Monday, September 07, 2015

Wednesday, September 09, 2015

Friday, September 11, 2015

Monday, September 14, 2015

Wednesday, September 16, 2015

Friday, September 18, 2015

Monday, September 21, 2015

Wednesday, September 23, 2015

Friday, September 25, 2015

Monday, September 28, 2015

Wednesday, September 30, 2015

Friday, October 02, 2015

Monday, October 05, 2015

Wednesday, October 07, 2015

Friday, October 09, 2015

Monday, October 12, 2015

Wednesday, October 14, 2015

Friday, October 16, 2015

chievable maxes in the yellow not conservative

Form note: Slow and contr

Form note: deep breath needed. Avoid leaning back and

Form note: control negative - try to pause 1sec on the

Form notes: touch and g

Form note: Wide overh

Form Note: Use a bench. Pull dumbell back. Little

mbers are noted - Note form notes

Lying Hamstring Curl

Form note: Slow and controlled both up

Form note: Again slow and controlled.

Form notes: lead extension with the

Form notes: touch and go - control

EZ Bar Preacher Curls

Form note: Wide overhand grip.

Form note: Take the wide grip on the EZ bar. Sink

Lying Hamstring Curl

EZ Bar Preacher Curls

Lying Hamstring Curl

EZ Bar Preacher Curls

Lying Hamstring Curl

Standing Alternating Curls

Form note: Elbows stay back. Turn of the wrist at

Lying Hamstring Curl

Standing Alternating Curls

Lying Hamstring Curl

Standing Alternating Curls

Lying Hamstring Curl

50% last week's Max

Standing Alternating Curls

riubed rest until times fall away:

This is a maxout strength week so conditioning should be minimal

Light Training Day (i.e. conditioning; week 7; additional arms day)

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