5-6 days per week – Toshiki Kadomatsu is a revered Olympic Weightlifter from Japan. This program gained inspiration from his squat program which is 5 days per week & Starting Strength. My aim with this program is to merge barbell strength training to improve the Olympic Lifts.
Main Lift – Progression Scheme
WHEN YOU START THE 3X5 DO NOT JUMP TO 85% 1RM IMMEDIATELY.
Start from your last weight used from the last session/.
Adding Weight Scheme
Squats – add anywhere from 2.5-7.5 pounds per week to the bar
Deadlifts – add anywhere from 5-10 pounds per week to the bar
Bench – add anywhere from 2.5-7.5 pounds per week to the bar
Over Head Press – add anywhere from 2.5-5 pounds per week on the bar
Set and Rep Scheme
3×3 – Add weight from last session’s weight used – rest 3-4 minutes
Details About Program
How do I know when I am ready to move on to Phase 3?
Then keep adding weight to the bar as per Adding Weight Scheme until you can not complete 3 sets for 5 reps.
As you increase the weight you will miss reps on the 3 sets. That is when you move on the phase 2.
Are weights feeling heavier than usual, feeling drained, or just wanting a day with the family?
When you feel like you need a rest day… Take a rest day! Then get back at it.
Weekly Split – Weeks 1-4
A Day 1 – Squat, Deadlift, & Bench
B Day 2 – Rest Day
C Day 3 – Squat, Power Clean, & Overhead Press
D Day 4 – Rest Day
E Day 5 – Squat, Deadlift, & Bench
F Day 6 – Rest Day
G Day 7 – Squat, Overhead Squat, & Overhead Press
H Day 8 – Rest Day
A Day 1 – Squat, Deadlift, & Bench
Warm-Up Sets for – 1×3 – This warm-up scheme can be followed for Squat, Bench, Deadlift, and Overhead Press.
If you are already warmed up from squatting you may find you can make bigger jumps. When in doubt, play it safe and go slow.
1×12 – 45% 1RM – rest 45 seconds
1×8 – 60% 1RM – rest 1 minute 30 seconds
1×4 – 70% 1RM – rest 2 minutes
1×1 – 75% 1RM – rest 3 minutes – on these sets should be thinking about what weight you should be at for 90% 1RM based on the RPE and how the bar speed moves.
1×1 – 80% 1RM – rest 3 minutes – on these sets should be thinking about what weight you should be at for 90% 1RM based on the RPE and how the bar speed moves.
Do more warm-up sets for single reps if needed to get closer to your working weight.
Working Sets –
Barbell High Bar Squat or Barbell Low Bar Squat
3×3 – Add weight from last session’s weight used – rest 3-4 minutes
After your last set of squats, rest 8-10 minutes and then begin warming up to your working sets of Deadlifts.
Barbell Deadlift Conventional Stance or Barbell Sumo Deadlift
1×3 – Add weight from last week’s weight used – rest for 3-4 minutes
Flat Barbell Bench Press
3×3 – Add weight from last session’s weight used – rest 3-4 minutes
B Day 2 – Rest Day
Optional Pull Ups Supinated Grip – You can pick one or the other for your workout today
4xFailure
You should at least be able to do 5 reps, if not able to do 5 reps, use pull-up machine assistance or a band to get at least 5 reps. You can also do a .Two Arm Seated Cable Machine High Row Supination if bodyweight is too hard.
If bodyweight is easy and you can do 15+ reps then add additional weight to your body and aim for sets of 4x 5, 8, 10, and 12 increasing rep schemes while reducing additional weight added each week throughout your program. Repeat the set and rep scheme as so.
Optional Cardio- You can pick one or the other for your workout today
Low-impact cardio, your options are – Swimming – Biking – Elliptical – Walking – Air Rower – Incline Walking – Slow Jog
You can modify the workout below to be easier if you’d like into steady-state cardio. I recommend doing Tabata if you’re able.
Instruction
Anaerobic Cardio – Sprint Pulse – (unless you have underlining heart conditions or are very deconditioned you should be able to do this, will be very hard)
Keep your heart rate between 80%-95% of your Maximum heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .80 and .95 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
You can also use the talk test. You should have trouble speaking a single word and have to take a breath between speaking each word.
Aerobic – Recovery Pulse – Keep your heart rate between 55%-75% of your Maximal heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .55 and .65 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
You can also use the talk test. You should be slightly uncomfortable speaking a few words at a time but can maintain a conversation between breaths.
Workout
Tabata –
Sprint Pulse – 10 seconds – Keep your heart rate between 80%-95% of your Maximum heart rate. – GO FAST ALL OUT
Recovery Pulse – 70 seconds – Keep your heart rate between 55%-65% of your Maximum heart rate. – GO SLOW CATCH YOUR BREATH
12 minutes = 9 rounds
20 minutes = 15 Rounds
Daily Stretches 15-25 minutes
C Day 3 – Squat, Power Clean, & Overhead Press
Warm-Up Sets for – 1×3 – This warm-up scheme can be followed for Squat, Bench, Deadlift, and Overhead Press.
If you are already warmed up from squatting you may find you can make bigger jumps. When in doubt, play it safe and go slow.
1×12 – 45% 1RM – rest 45 seconds
1×8 – 60% 1RM – rest 1 minute 30 seconds
1×4 – 70% 1RM – rest 2 minutes
1×1 – 75% 1RM – rest 3 minutes – on these sets should be thinking about what weight you should be at for 90% 1RM based on the RPE and how the bar speed moves.
1×1 – 80% 1RM – rest 3 minutes – on these sets should be thinking about what weight you should be at for 90% 1RM based on the RPE and how the bar speed moves.
Do more warm-up sets for single reps if needed to get closer to your working weight.
Working Sets –
Barbell High Bar Squat or Barbell Low Bar Squat
3×3 – Add weight from last session’s weight used – rest 3-4 minutes
After your last set of squats, rest 8-10 minutes and then begin warming up to your working sets of Deadlifts.
Barbell Power Cleans
4×3 – RPE 5-6 – rest 3-4 minutes then begin Overhead Press
Barbell Overhead Press – follow the warm-up rep scheme above.
3×3 – Add weight from last week’s weight used – rest for 3-4 minutes
D Day 4 – Rest Day
Optional Pull Ups Supinated Grip – You can pick one or the other for your workout today
4xFailure
You should at least be able to do 5 reps, if not able to do 5 reps, use pull-up machine assistance or a band to get at least 5 reps. You can also do a .Two Arm Seated Cable Machine High Row Supination if bodyweight is too hard.
If bodyweight is easy and you can do 15+ reps then add additional weight to your body and aim for sets of 4x 5, 8, 10, and 12 increasing rep schemes while reducing additional weight added each week throughout your program. Repeat the set and rep scheme as so.
Optional Cardio– You can pick one or the other for your workout today
Low-impact cardio, your options are – Swimming – Biking – Elliptical – Walking – Air Rower – Incline Walking – Slow Jog
You can modify the workout below to be easier if you’d like into steady-state cardio. I recommend doing Tabata if you’re able.
Instruction
Anaerobic Cardio – Sprint Pulse – (unless you have underlining heart conditions or are very deconditioned you should be able this, will be very hard)
Keep your heart rate between 80%-95% of your Maximum heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .80 and .95 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
You can also use the talk test. You should have trouble speaking a single word and have to take a breath between speaking each word.
Aerobic – Recovery Pulse – Keep your heart rate between 55%-75% of your Maximal heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .55 and .65 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
You can also use the talk test. You should be slightly uncomfortable speaking a few words at a time but can maintain a conversation between breaths.
Workout
Tabata –
Sprint Pulse – 10 seconds – Keep your heart rate between 80%-95% of your Maximum heart rate. – GO FAST ALL OUT
Recovery Pulse – 70 seconds – Keep your heart rate between 55%-65% of your Maximum heart rate. – GO SLOW CATCH YOUR BREATH
12 minutes = 9 rounds
20 minutes = 15 Rounds
Daily Stretches 15-25 minutes
E Day 5 – Squat, Deadlift, & Bench
Warm-Up Sets for – 1×3 – This warm-up scheme can be followed for Squat, Bench, Deadlift, and Overhead Press.
If you are already warmed up from squatting you may find you can make bigger jumps. When in doubt, play it safe and go slow.
1×12 – 45% 1RM – rest 45 seconds
1×8 – 60% 1RM – rest 1 minute 30 seconds
1×4 – 70% 1RM – rest 2 minutes
1×1 – 75% 1RM – rest 3 minutes – on these sets should be thinking about what weight you should be at for 90% 1RM based on the RPE and how the bar speed moves.
1×1 – 80% 1RM – rest 3 minutes – on these sets should be thinking about what weight you should be at for 90% 1RM based on the RPE and how the bar speed moves.
Do more warm-up sets for single reps if needed to get closer to your working weight.
Working Sets –
Barbell High Bar Squat or Barbell Low Bar Squat –
3×3 – Add weight from last week’s weight used – rest for 3-4 minutes
After your last set of squats, rest for 8-10 minutes and then begin warming up to your working sets of Deadlifts.
Barbell Deadlift Conventional Stance or Barbell Sumo Deadlift
1×3 – Add weight from last week’s weight used – rest 3-4 minutes
Flat Barbell Bench Press – follow the warm-up rep scheme above.
3×3 – Add weight from last week’s weight used – rest for 3-4 minutes
F Day 6 – Rest Day
Optional Pull Ups Supinated Grip – You can pick one or the other for your workout today
4xFailure
You should at least be able to do 5 reps, if not able to do 5 reps, use pull-up machine assistance or a band to get at least 5 reps. You can also do a Two-arm Seated Cable Machine high-row supination if bodyweight is too hard.
If bodyweight is easy and you can do 15+ reps then add additional weight to your body and aim for sets of 4x 5, 8, 10, and 12 increasing rep schemes while reducing additional weight added each week throughout your program. Repeat the set and rep scheme as so.
Optional Cardio– You can pick one or the other for your workout today
Low-impact cardio, your options are – Swimming – Biking – Elliptical – Walking – Air Rower – Incline Walking – Slow Jog
You can modify the workout below to be easier if you’d like into steady-state cardio. I recommend doing Tabata if you’re able.
Instruction
Anaerobic Cardio – Sprint Pulse – (unless you have underlining heart conditions or are very deconditioned you should be able to do this, will be very hard)
Keep your heart rate between 80%-95% of your Maximum heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .80 and .95 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
You can also use the talk test. You should have trouble speaking a single word and have to take a breath between speaking each word.
Aerobic – Recovery Pulse – Keep your heart rate between 55%-75% of your Maximal heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .55 and .65 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
You can also use the talk test. You should be slightly uncomfortable speaking a few words at a time but can maintain a conversation between breaths.
Workout
Tabata –
Sprint Pulse – 10 seconds – Keep your heart rate between 80%-95% of your Maximum heart rate. – GO FAST ALL OUT
Recovery Pulse – 70 seconds – Keep your heart rate between 55%-65% of your Maximum heart rate. – GO SLOW CATCH YOUR BREATH
12 minutes = 9 rounds
20 minutes = 15 Rounds
Daily Stretches 15-25 minutes
G Day 7 – Squat, Overhead Squat, & Overhead Press
Warm-Up Sets for – 1×3 – This warm-up scheme can be followed for Squat, Bench, Deadlift, and Overhead Press.
If you are already warmed up from squatting you may find you can make bigger jumps. When in doubt, play it safe and go slow.
1×12 – 45% 1RM – rest 45 seconds
1×8 – 60% 1RM – rest 1 minute 30 seconds
1×4 – 70% 1RM – rest 2 minutes
1×1 – 75% 1RM – rest 3 minutes – on these sets should be thinking about what weight you should be at for 90% 1RM based on the RPE and how the bar speed moves.
1×1 – 80% 1RM – rest 3 minutes – on these sets should be thinking about what weight you should be at for 90% 1RM based on the RPE and how the bar speed moves.
Do more warm-up sets for single reps if needed to get closer to your working weight.
Working Sets –
Barbell High Bar Squat or Barbell Low Bar Squat
3×3 – Add weight from last week’s weight used – rest for 3-4 minutes
After your last set of squats, rest for 8-10 minutes and then begin warming up to your working sets of Barbell Overhead Squats.
Barbell Overhead Squat
4×3 – RPE 5-6 – rest 3-4 minutes then begin Overhead Press
Barbell Overhead Press – follow the warm-up rep scheme above.
3×3 – Add weight from last week’s weight used – rest for 3-4 minutes
H Day 8 – Rest Day
Optional Pull Ups Supinated Grip – You can pick one or the other for your workout today
4xFailure
You should at least be able to do 5 reps, if not able to do 5 reps, use pull-up machine assistance or a band to get at least 5 reps. You can also do a .Two Arm Seated Cable Machine High Row Supination if bodyweight is too hard.
If bodyweight is easy and you can do 15+ reps then add additional weight to your body and aim for sets of 4x 5, 8, 10, and 12 increasing rep schemes while reducing additional weight added each week throughout your program. Repeat the set and rep scheme as so.
Optional Cardio – You can pick one or the other for your workout today
Low-impact cardio, your options are – Swimming – Biking – Elliptical – Walking – Air Rower – Incline Walking – Slow Jog
You can modify the workout below to be easier if you’d like into steady-state cardio. I recommend doing Tabata if you’re able.
Instruction
Anaerobic Cardio – Sprint Pulse – (unless you have underlining heart conditions or are very deconditioned you should be able to do this, will be very hard)
Keep your heart rate between 80%-95% of your Maximum heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .80 and .95 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
You can also use the talk test. You should have trouble speaking a single word and have to take a breath between speaking each word.
Aerobic – Recovery Pulse – Keep your heart rate between 55%-75% of your Maximal heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .55 and .65 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
You can also use the talk test. You should be slightly uncomfortable speaking a few words at a time but can maintain a conversation between breaths.
Workout
Tabata –
Sprint Pulse – 10 seconds – Keep your heart rate between 80%-95% of your Maximum heart rate. – GO FAST ALL OUT
Recovery Pulse – 70 seconds – Keep your heart rate between 55%-65% of your Maximum heart rate. – GO SLOW CATCH YOUR BREATH
12 minutes = 9 rounds
20 minutes = 15 Rounds
Daily Stretches 15-25 minutes