KeyLifts

5/3/1 Upper Lower

Strength and Muscle

3 weeks / 4 days per week

This program uses 4 Day Upper Lower split with T1 and T1 exercises being the same lifts in 5s Pro and FSL scheme. T3 exercises follow 8-10 rep ranges with rep-weight progression.

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5/3/1 Upper Lower Volume Overview

Sets per Week (Main vs Accessory)

021416282Week 1Week 2Week 3
Main/Supplemental
Accessories

3

Weeks

82

Avg Sets/Week

554

Avg Reps/Week

4

Days/Week

Average Intensity by Week

W169%W274%W379%

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Week 1

Day 1

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental
5 x 5 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 8 reps

Day 2

Exercise

Supplemental
5 x 5 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
4 x 8 reps

Day 3

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental
5 x 5 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 6 reps

Day 4

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental
5 x 5 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
4 x 8 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 8 reps

Week 2

Day 1

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Supplemental
5 x 5 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 8 reps

Day 2

Exercise

Supplemental
5 x 5 reps

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
4 x 8 reps

Day 3

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Supplemental
5 x 5 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 6 reps

Day 4

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Supplemental
5 x 5 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
4 x 8 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 8 reps

Week 3

Day 1

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Supplemental
5 x 5 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 8 reps

Day 2

Exercise

Supplemental
5 x 5 reps

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
4 x 8 reps

Day 3

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Supplemental
5 x 5 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 6 reps

Day 4

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Supplemental
5 x 5 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
4 x 8 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 8 reps

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