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The Power of Progression If you’re putting in the work, you deserve to see some gains! Progression is the key to unlocking your strength potential without spending hours in the gym. Let’s break it down.

Tracking Your Progress Every four weeks, it’s time to increase your weights. Here’s the straightforward progression system for your 5-3-1 lifts:

• Add 5 lbs to your upper body lifts (bench press and overhead press).
• Add 10 lbs to your lower body lifts (squat and deadlift).

That’s it! Just a few pounds here and there, and you’ll be repping out weights that once made you question your life choices.

Weekly Breakdown: Putting It All Together

1. Monday: Bench Press 5-3-1, Pull-Ups 3×8-10, Dumbbell Lunges 3×10-12
2. Wednesday: Squat 5-3-1, Pull-Ups 3×8-10, Dumbbell Lunges 3×10-12
3. Friday: Deadlift 5-3-1, Pull-Ups 3×8-10, Dumbbell Lunges 3×10-12
4. Saturday (Optional): Overhead Press 5-3-1, Pull-Ups 3×8-10, Dumbbell Lunges 3×10-12

Conclusion: You’ve Got This! With this straightforward program, you’re on your way to building strength without sacrificing your precious time. Remember, consistency is key, and you’ll be flexing your newfound muscles in no time.

Now get out there and start lifting! And remember, if someone asks you why you’re sweating so much, just tell them you’re “training for life”—and maybe for that next grocery haul!