Introduction to the Augus 7/5/3 Program

The Matt Augus 7/5/3 Routine is a training program designed to target both hypertrophy and strength simultaneously. The main exercises in this routine include the squat, bench press, deadlift, and overhead press, and it is typically conducted in a two-split format.

Workout Structure

The program is structured to increase the weight of the main exercises each week, with the training approach for each week as follows:

• Week 1: 4 sets of 9 reps at 70% of 90% of your 1RM
• Week 2: 5 sets of 7 reps at 75% of 90% of your 1RM
• Week 3: 7 sets of 5 reps at 80% of 90% of your 1RM
• Week 4: 10 sets of 3 reps at 85% of 90% of your 1RM
• Week 5: 4 sets of 8 reps at 60% of 90% of your 1RM (deload week)

The final Week 5 serves as a deload (rest) week, allowing time to recover from the fatigue accumulated over the previous weeks of training.

Program Features

This program aims to improve both hypertrophy and strength through progressive weight increases, promoting continuous muscle growth and strength enhancement. Additionally, the 5-week cycle includes a deload period to facilitate recovery and prepare the lifter for the next cycle.