3/5/1

Strength

3 weeks / 4 days per week

Similar to the 5/3/1 protocol but the percentages for week 1 and week 2 are swapped. Add supplemental and assistance exercises as you see fit.

Reviews

0 reviews

Week 1

Day 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Day 2

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Day 3

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Day 4

Press

Main

3 x 70%

3 x 80%

3 x 90%

Week 2

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Day 4

Press

Main

5 x 65%

5 x 75%

5 x 85%

Week 3

Day 1

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Day 2

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Day 3

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Day 4

Press

Main

5 x 75%

3 x 85%

1 x 95%

More templates like 3/5/1

  • 5’s Pro Forever

    Strength
    3 weeks / 4 days per week
  • Advanced 5/3/1

    Strength
    3 weeks / 4 days per week
  • 7th Week, Training Max Test

    Strength
    1 weeks / 4 days per week
  • 351 First Set Last, PR Set, and Jokers 3 Day

    Strength
    4 weeks / 3 days per week
KeyLifts
App Store Download
Play store download