Beginner 5/3/1 Prep school
Strength and Muscle
3 weeks / 4 days per week
This program is based on 5/3/1 Forever Book. T1 lifts follow the Beginner Prep school scheme while T2 exercises follow the FSL.
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Beginner 5/3/1 Prep school Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
52
Avg Sets/Week
260
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 65%
5 x 65%
5 x 65%
5 x 65%
5 x 65%
Exercise
SupplementalRecommended Pull Exercises
Recommended Push Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 65%
5 x 65%
5 x 65%
5 x 65%
5 x 65%
Exercise
SupplementalRecommended Pull Exercises
Recommended Push Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 65%
5 x 65%
5 x 65%
5 x 65%
5 x 65%
Exercise
SupplementalRecommended Pull Exercises
Recommended Push Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 65%
5 x 75%
5 x 85%
5 x 65%
5 x 65%
5 x 65%
5 x 65%
5 x 65%
Exercise
SupplementalRecommended Pull Exercises
Recommended Push Exercises
Recommended Legs Exercises
Week 2
Day 1
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 70%
5 x 70%
5 x 70%
5 x 70%
5 x 70%
Exercise
SupplementalRecommended Pull Exercises
Recommended Push Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 70%
5 x 70%
5 x 70%
5 x 70%
5 x 70%
Exercise
SupplementalRecommended Pull Exercises
Recommended Push Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 70%
5 x 70%
5 x 70%
5 x 70%
5 x 70%
Exercise
SupplementalRecommended Pull Exercises
Recommended Push Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 70%
5 x 80%
5 x 90%
5 x 70%
5 x 70%
5 x 70%
5 x 70%
5 x 70%
Exercise
SupplementalRecommended Pull Exercises
Recommended Push Exercises
Recommended Legs Exercises
Week 3
Day 1
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 75%
5 x 75%
5 x 75%
5 x 75%
5 x 75%
Exercise
SupplementalRecommended Pull Exercises
Recommended Push Exercises
Recommended Legs Exercises
Day 2
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 75%
5 x 75%
5 x 75%
5 x 75%
5 x 75%
Exercise
SupplementalRecommended Pull Exercises
Recommended Push Exercises
Recommended Legs Exercises
Day 3
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 75%
5 x 75%
5 x 75%
5 x 75%
5 x 75%
Exercise
SupplementalRecommended Pull Exercises
Recommended Push Exercises
Recommended Legs Exercises
Day 4
Exercise
Main5 x 75%
5 x 85%
5 x 95%
5 x 75%
5 x 75%
5 x 75%
5 x 75%
5 x 75%
Exercise
SupplementalRecommended Pull Exercises
Recommended Push Exercises
Recommended Legs Exercises
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Frequently Asked Questions about Beginner 5/3/1 Prep school
How long is the Beginner 5/3/1 Prep school program?
The Beginner 5/3/1 Prep school program is 3 weeks long, with 4 training days per week.
What is the goal of Beginner 5/3/1 Prep school?
The primary goal of Beginner 5/3/1 Prep school is to help you Strength and Muscle.
Who is Beginner 5/3/1 Prep school designed for?
Beginner 5/3/1 Prep school is designed for all lifters looking to Strength and Muscle.
How do I track Beginner 5/3/1 Prep school workouts?
You can track Beginner 5/3/1 Prep school workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.