| Day | 5/3/1 Exercise | Band Combination / Equipment |
|---|---|---|
| Day 1 | Band Bench Press | 13lb-52lb + 5lb-20lb (65 lbs), 19lb-76lb (75 lbs), 19lb-76lb + 5lb-20lb (85 lbs) |
| Day 2 | Band Rows | 13lb-52lb + 5lb-20lb (65 lbs), 19lb-76lb (75 lbs), 19lb-76lb + 5lb-20lb (85 lbs) |
| Day 3 | Band Squats | 13lb-52lb + 5lb-20lb (65 lbs), 19lb-76lb (75 lbs), 19lb-76lb + 5lb-20lb (85 lbs) |
| Day 4 | Band Deadlifts | 13lb-52lb + 5lb-20lb (65 lbs), 19lb-76lb (75 lbs), 19lb-76lb + 5lb-20lb (85 lbs) |