Everyone’s got to have at least one programme to their name so since numbers seem to be pretty cool and 5/3/1 was already taken why not put a programme out there that sounds like a banking sort code “25 – 20 – 15”. If the programme doesn’t become popular at the very least it might confuse a few of my readers the next time they want to set up a direct debit.
It is always the simple that produces the marvelous. – Amelia Barr
This is a three week cycle that I have been using for about a year now to produce regular and reliable improvements in strength in both athletes and lifters without having them lifting anywhere near failure and at some times barely feeling like they are training. The basic cycle is as follows –
Week 1 – 5 sets of 5 reps @ 75%
Week 2 – 5 sets of 4 reps @ 80%
Week 3 – 5 sets of 3 reps @ 85%
Its a very simple cycle which utilizes a three week period of linear volume regression and intensity increase. If you have never come across intensity by number of lifts basically it is a way of determining the overall intensity of a session or week of training by using prelipins chart to determine an optimal volume for every intensity and rates a total volume against intensity to determine a rating. The chart below shows the categories of each rating.
The volume and intensity loads represented by each week are conveniently as follows –
- 25 reps @ 75 % RM = 1 INOL
- 20 reps @ 80 % RM = 1 INOL
- 15 reps @ 85 % RM = 1 INOL
Almost as someone had planned it that way… The idea of the training cycle is to provide enough volume and load to stimulate some adaptation (strength gain in english) whilst not being overly difficult or fatiguing. It is an attempt to tread the tightrope of strength training perfectly balanced without tipping over by trying to overreach one way or the other and end up falling down the hole of overreaching or overtraining.
Putting it into action.
We will now look at putting the programme into action for the purposes of the article I will be looking at it in the context of powerlifting training but I have used this cycle to produce PBs in power clean, push press and a bunch of other lifts with athletes so there is no reason you can’t apply it to the lifts that are important to you.
For all of the training plans I am about to lay out I will put in assistance work and plan it out using the days of the week, you can adapt the days training and days off to your own schedule but try and keep the rest the same i.e. if there is 48 hours between workouts on the programme than take the 48 hours of rest.
The 1 time a week plan
Click here for downloadable version of 1x week plan
Some lifters (probably the majority of lifters!) find that once a week is the best for them when it comes to any training plan that involves squat, bench or deadlift. Whilst I think most people should be doing the lifts you want to get better at at least 2x per week I’m not here to dictate what works for you.
Monday
Squat – Week 1 5×5 @ 75%, Week 2 5×4 @ 80%, Week 3 5×3 @ 85%
RDL – Week 1 – 3 sets of 10 @ 70%, Week 2 – 3 sets of 8 @ 75%, Week 3 – 3 sets of 6 @ 80%
Shoulder Press – Week 1 5×5 @ 75%, Week 2 5×4 @ 80%, Week 3 5×3 @ 85%
Wednesday
Bench Press – Week 1 5×5 @ 75%, Week 2 5×4 @ 80%, Week 3 5×3 @ 85%
Split Squat – Week 1 – 3 sets of 10 @ 70%, Week 2 – 3 sets of 8 @ 75%, Week 3 – 3 sets of 6 @ 80%
Chin Up – Week 1 5×5 @ 75%, Week 2 5×4 @ 80%, Week 3 5×3 @ 85%
Friday
Deadlift – Week 1 5×5 @ 75%, Week 2 5×4 @ 80%, Week 3 5×3 @ 85%
DB Row – Week 1 – 3 sets of 10 @ 70%, Week 2 – 3 sets of 8 @ 75%, Week 3 – 3 sets of 6 @ 80%
Incline DB Press – Week 1 – 3 sets of 10 @ 70%, Week 2 – 3 sets of 8 @ 75%, Week 3 – 3 sets of 6 @ 80%
The 2 time a week plan
Click here for downloadable version of 2x week plan
For me the traditional upper/lower split with 3 days of total rest in the week has always been the plan that I have best responded to. You will notice that in the plan deadlift has a reduced volume from the 1x per week plan this is because as most people would attest to deadlift is the one lift that people are most likely to lift using lax form and end up with a muscle spasm or stiff back as such I try to reduce the total volume of work with this lift in almost all my training programmes. For some lifters who can handle the weekly training load some of the 3x per week programmes utalised by Tom Martin and Mark Clegg are well worth investigating.
Monday
Squat – Week 1 5×5 @ 75%, Week 2 5×4 @ 80%, Week 3 5×3 @ 85%
Deadlift – Week 1 3×5 @ 75%, Week 2 3×4 @ 80%, Week 3 3×3 @ 85%
Plank or Rollout – 3 sets
Tuesday
Bench Press – Week 1 5×5 @ 75%, Week 2 5×4 @ 80%, Week 3 5×3 @ 85%
DB Row – Week 1 – 3 sets of 10 @ 70%, Week 2 – 3 sets of 8 @ 75%, Week 3 – 3 sets of 6 @ 80%
Chin Up or Pull up – Week 1 5×5 @ 75%, Week 2 5×4 @ 80%, Week 3 5×3 @ 85%
Thursday
Squat – Week 1 5×5 @ 75%, Week 2 5×4 @ 80%, Week 3 5×3 @ 85%
Deadlift – Week 1 3×5 @ 75%, Week 2 3×4 @ 80%, Week 3 3×3 @ 85%
Plank or Rollout – 3 sets
Friday
Bench Press – Week 1 5×5 @ 75%, Week 2 5×4 @ 80%, Week 3 5×3 @ 85%
DB Row – Week 1 – 3 sets of 10 @ 70%, Week 2 – 3 sets of 8 @ 75%, Week 3 – 3 sets of 6 @ 80%
Chin Up or Pull up – Week 1 5×5 @ 75%, Week 2 5×4 @ 80%, Week 3 5×3 @ 85%
The 3 time a week plan
Click here for downloadable version of 3x week plan
This version of the programme is a variation I have used with players coming back from injury who need to train up to their old levels of strength fast since the frequency and volume allows them to build up the load session to session in a slow manner yet still get to good levels of working weights in a matter of a few weeks. For lifters who like to train the lifts more frequently the volume and intensity should allow for a sustainable template those who are not used to training the lifts with a good frequency can use a light working max to allow them to get used to the volume and frequency before progressing on to heavier loads.
Monday
Squat – Week 1 5×5 @ 65%, Week 2 5×5 @ 70%, Week 3 5×5 @ 75%
Bench Press – Week 1 5×5 @ 65%, Week 2 5×5 @ 70%, Week 3 5×5 @ 75%
Deadlift – Week 1 2×5 @ 65%, Week 2 2×5 @ 70%, Week 3 2×5 @ 75%
DB row or Chin up – 3 sets
Wednesday
Squat – Week 1 5×4 @ 70%, Week 2 5×4 @ 75%, Week 3 5×4 @ 80%
Bench Press – Week 1 5×4 @ 70%, Week 2 5×4 @ 75%, Week 3 5×4 @ 80%
Deadlift – Week 1 2×4 @ 70%, Week 2 2×4 @ 75%, Week 3 2×4 @ 80%
Plank or Rollout – 3 sets
Friday
Squat – Week 1 5×3 @ 75%, Week 2 5×3 @ 80%, Week 3 5×3 @ 85%
Bench Press – Week 1 5×3 @ 75%, Week 2 5×3 @ 80%, Week 3 5×3 @ 85%
Deadlift – Week 1 2×3 @ 75%, Week 2 2×3 @ 80%, Week 3 2×3 @ 85%
Plank or Rollout – 3 sets
Questions
How do I progress from cycle to cycle?
Without testing your max it can be difficult when doing a purely volume based programme to determine how strong you are currently therefore you can only really use an arbitrary increase from block to block. I would recommend an increase of 2.5 kg (5 lb) for working loads on upper body lifts block to block and an increase of 5 kg (11 lb) on lower body lifts.
When do I take a deload week?
Until you start to use loads that are to heavy for the volume load you should find the programme is quite easy to run backed up since the volume and intensities of each session shouldn’t be too difficult. If you find that you have overdone it for a block or that you perfer to have a lighter week every four then I would recommend that you perform 4 sets of 6 reps at 70% RM on as a deload week. If you are running the 3x a week programme drop to the 2x per week template for your deload week and use the 4 sets of 6 @ 70% for your volume and intensity.
I like to lift heavy to know where I am at or if I am feeling good can I do that on this programme?
During the 5×3 (85%) workout you can take a maximum of 2 heavier sets these must be performed after you have successfully completed 3 sets of 3 at the prescribed load. You must be confident of making the set. If you are successful with your heavier lifts then you can replace 1 set of the prescribed workout with your heavier set if you are unsuccessful then you must complete your whole workout as prescribed. Rep outs and sets to failure are strongly advised against.
I’ve got a meet coming up or I want to build up to a 1RM what should I do?
Find a peaking routine designed for that purpose this routine is designed as a “building” routine or a training cycle it is meant to develop your strength cyclically and not allow you to best realise or display it.
How do I download a copy of the calculator?
You can either create a copy on your own google drive account –
Or you can download a copy as an excel, open office or equivalent file
Where can I find the tutorial videos for each exercise?
The exercise name on each spreadsheet leads to a youtube tutorial video of each exercise just click on the blue hyperlink and follow the link to watch how the exercise should be performed (internet connection required)
I’m american and don’t want to utilize your communist kilogramme
Don’t worry my freedom loving friend click the lb tab on each calculator and your can revel in the glorious freedom of the imperial measurement system.
I want a more personalised programme or some more detailed advice.
Please contact speedpowerperformance@gmail.com if you wish for further help.
