5/3/1 2 days/week
Strength
3 weeks / 2 days per week
Exactly that. Run this next to your other sports. Build slow. Grind it out.
Run 5/3/1 2 days/week in the App
Track your workouts, calculate your percentages, and hit PRs with KeyLifts
5/3/1 2 days/week Volume Overview
Sets per Week (Main vs Accessory)
Main/Supplemental
Accessories
3
Weeks
12
Avg Sets/Week
44
Avg Reps/Week
2
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Squat
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Day 2
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Overhead • Press
Main5 x 65%
5 x 75%
5 x 85%
Week 2
Day 1
Squat
Main3 x 70%
3 x 80%
3 x 90%
Bench Press
Main3 x 70%
3 x 80%
3 x 90%
Day 2
Deadlift
Main3 x 70%
3 x 80%
3 x 90%
Overhead • Press
Main3 x 70%
3 x 80%
3 x 90%
Week 3
Day 1
Squat
Main5 x 75%
3 x 85%
1 x 95%
Bench Press
Main5 x 75%
3 x 85%
1 x 95%
Day 2
Deadlift
Main5 x 75%
3 x 85%
1 x 95%
Overhead • Press
Main5 x 75%
3 x 85%
1 x 95%
More templates like 5/3/1 2 days/week
Beyond 5/3/1 Training Maximally Template 10
Strength3 weeks / 3 days per weekTRUE DELOAD WEEK (EASY / RECOVERY)
Strength1 weeks / 3 days per weekBridge Deload
Strength1 weeks / 4 days per weekGZCL P Zero Ultra
Strength12 weeks / 4 days per week
KeyLifts