Skip to content
Sign in
Artwork for Mondays with Matt
Mondays with Matt · October 21 · 35 min

Block Programming: What Comes After 5/3/1

When your lifts stall on 5/3/1, the next step is block programming. Matt Reynolds explains how one three-week block grows into a 9–16 week program built on three phases: accumulation, transmutation, and peaking. In this episode: Micro, meso, and macro cycles, simply explained Accumulation: about 20–25 working reps at 75–79% to build work capacity Transmutation: moderate volume, rising intensity, and why it's supposed to feel hard Peaking: low volume, heavy singles, and new PRs Picking supplemental and accessory lifts for each block Adjustments for lifters over 40, short sleepers, and lifters who've just turned 60 Skipping the peak if you don't compete Block training's biggest drawback, and a preview of DUP next week Matt's Links Website: https://ryanmattreynolds.com/ Instagram: https://www.instagram.com/reynoldsstrong/?hl=en PS - Busy dad looking to take control of your health and fitness. Check out our free resource to ditch the dad bod here.

0:00-35:14
Play in

transcript

No transcript — this publisher did not publish one.

show notes

When your lifts stall on 5/3/1, the next step is block programming. Matt Reynolds explains how one three-week block grows into a 9–16 week program built on three phases: accumulation, transmutation, and peaking.

In this episode:

  • Micro, meso, and macro cycles, simply explained
  • Accumulation: about 20–25 working reps at 75–79% to build work capacity
  • Transmutation: moderate volume, rising intensity, and why it's supposed to feel hard
  • Peaking: low volume, heavy singles, and new PRs
  • Picking supplemental and accessory lifts for each block
  • Adjustments for lifters over 40, short sleepers, and lifters who've just turned 60
  • Skipping the peak if you don't compete
  • Block training's biggest drawback, and a preview of DUP next week

Matt's Links Website: https://ryanmattreynolds.com/ Instagram: https://www.instagram.com/reynoldsstrong/?hl=en

PS - Busy dad looking to take control of your health and fitness. Check out our free resource to ditch the dad bod here.

links1

more episodes

All episodes