5/3/1 I’m Not Doing Jack

Strength

3 weeks / 4 days per week

5/3/1 I'm Not Doing Jack (also known as 5/3/1 Jack Shit) is a minimalist variation of the 5/3/1 program designed for those who have limited time, lack access to equipment or simply want to focus on the main lifts without any assistance work. The program consists of only the four main lifts (squat, bench press, deadlift, and overhead press) and each workout involves performing the prescribed sets and reps for the main lift of the day, and then calling it quits.

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Week 1

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 2

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 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%

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