KeyLifts

5/3/1 PR Set

Strength

3 weeks / 4 days per week

beginnerintermediateadvanced
5/3/1 Forever

From the book

5/3/1 Forever

by Jim Wendler

Buy on Amazon

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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