Limited Time - 5/3/1 “ish”
Strength and Muscle
6 weeks / 3 days per week
A variation on 5/3/1 for those with limited time to workout
Run Limited Time - 5/3/1 “ish” in the App
Track your workouts, calculate your percentages, and hit PRs with KeyLifts
Limited Time - 5/3/1 “ish” Volume Overview
Sets per Week (Main vs Accessory)
6
Weeks
71
Avg Sets/Week
587
Avg Reps/Week
3
Days/Week
Average Intensity by Week
Reviews
0 reviews
Week 1
Day 1
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
SupplementalHanging Leg Raise (Weighted)
SupplementalTriceps Dip (Weighted)
Supplemental10 x 50%
10 reps
10 reps
10 reps
10 reps
Lateral Raise (Cable)
AssistanceIncline Triceps Extension (Barbell)
SupplementalDay 2
Squat
Main5 x 65%
5 x 75%
5 x 85%
Hip Bridge (Band)
AssistancePress
Main5 x 65%
5 x 75%
5 x 85%
Lateral Raise (Cable)
SupplementalLunge (Dumbbell)
AssistanceAb Wheel
Assistance17 reps
17 reps
17 reps
12 reps
12 reps
Day 3
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Pull-up (Weighted)
Main5 x 65%
5 x 75%
5 x 85%
Curl (Barbell)
SupplementalClose Grip T-bar Row (Machine plate loaded)
Main10 x 50%
10 x 60%
10 x 70%
10 x 70%
10 x 70%
Pullover (Machine plate loaded)
SupplementalWeek 2
Day 1
Bench Press
Main3 x 70%
3 x 80%
3 x 90%
Bench Press
SupplementalHanging Leg Raise (Weighted)
SupplementalTriceps Dip (Weighted)
SupplementalLateral Raise (Cable)
AssistanceIncline Triceps Extension (Barbell)
SupplementalDay 2
Squat
Main3 x 70%
3 x 80%
3 x 90%
Hip Bridge (Band)
AssistancePress
Main5 x 65%
5 x 75%
5 x 85%
Lateral Raise (Cable)
SupplementalLunge (Dumbbell)
Assistance12 reps
12 reps
12 reps
12 reps
reps
Ab Wheel
AssistanceDay 3
Deadlift
Main3 x 70%
3 x 80%
3 x 90%
Pull-up (Weighted)
Main3 x 70%
3 x 80%
3 x 90%
Curl (Barbell)
SupplementalPullover (Machine plate loaded)
SupplementalClose Grip T-bar Row (Machine plate loaded)
Main10 x 50%
10 x 60%
10 x 70%
10 x 70%
10 x 70%
Week 3
Day 1
Bench Press
Main5 x 75%
3 x 85%
1 x 95%
Bench Press
SupplementalHanging Leg Raise (Weighted)
SupplementalTriceps Dip (Weighted)
SupplementalLateral Raise (Cable)
AssistanceIncline Triceps Extension (Barbell)
SupplementalDay 2
Squat
Main5 x 75%
3 x 85%
1 x 95%
Press
Main5 x 65%
5 x 75%
5 x 85%
Lateral Raise (Cable)
SupplementalLunge (Dumbbell)
AssistanceAb Wheel
AssistanceDay 3
Deadlift
Main5 x 75%
3 x 85%
1 x 95%
Pull-up (Weighted)
Main5 x 75%
3 x 85%
1 x 95%
Curl (Barbell)
SupplementalPullover (Machine plate loaded)
SupplementalClose Grip T-bar Row (Machine plate loaded)
Main10 x 50%
10 x 60%
10 x 70%
10 x 70%
10 x 70%
Week 4
Day 1
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
SupplementalHanging Leg Raise (Weighted)
SupplementalTriceps Dip (Weighted)
SupplementalLateral Raise (Cable)
AssistanceIncline Triceps Extension (Barbell)
SupplementalDay 2
Squat
Main5 x 65%
5 x 75%
5 x 85%
Hip Bridge (Band)
AssistancePress
Main5 x 65%
5 x 75%
5 x 85%
Lateral Raise (Cable)
SupplementalLunge (Dumbbell)
AssistanceAb Wheel
AssistanceDay 3
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Pull-up (Weighted)
Main5 x 65%
5 x 75%
5 x 85%
Curl (Barbell)
SupplementalPullover (Machine plate loaded)
SupplementalClose Grip T-bar Row (Machine plate loaded)
Main10 x 50%
10 x 60%
10 x 70%
10 x 70%
10 x 70%
Week 5
Day 1
Bench Press
Main3 x 70%
3 x 80%
3 x 90%
Bench Press
SupplementalHanging Leg Raise (Weighted)
SupplementalTriceps Dip (Weighted)
SupplementalLateral Raise (Cable)
AssistanceIncline Triceps Extension (Barbell)
SupplementalDay 2
Squat
Main3 x 70%
3 x 80%
3 x 90%
Hip Bridge (Band)
AssistancePress
Main5 x 65%
5 x 75%
5 x 85%
Lateral Raise (Cable)
SupplementalLunge (Dumbbell)
AssistanceAb Wheel
AssistanceDay 3
Deadlift
Main3 x 70%
3 x 80%
3 x 90%
Pull-up (Weighted)
Main3 x 70%
3 x 80%
3 x 90%
Curl (Barbell)
SupplementalPullover (Machine plate loaded)
SupplementalClose Grip T-bar Row (Machine plate loaded)
Main10 x 50%
10 x 60%
10 x 70%
10 x 70%
10 x 70%
Week 6
Day 1
Bench Press
Main5 x 75%
3 x 85%
1 x 95%
Bench Press
SupplementalHanging Leg Raise (Weighted)
SupplementalTriceps Dip (Weighted)
SupplementalLateral Raise (Cable)
AssistanceIncline Triceps Extension (Barbell)
SupplementalDay 2
Squat
Main5 x 75%
3 x 85%
1 x 95%
Hip Bridge (Band)
AssistancePress
Main5 x 65%
5 x 75%
5 x 85%
Lateral Raise (Cable)
SupplementalLunge (Dumbbell)
AssistanceAb Wheel
AssistanceDay 3
Deadlift
Main5 x 75%
3 x 85%
1 x 95%
Pull-up (Weighted)
Main5 x 75%
3 x 85%
1 x 95%
Curl (Barbell)
SupplementalPullover (Machine plate loaded)
SupplementalClose Grip T-bar Row (Machine plate loaded)
Main10 x 50%
10 x 60%
10 x 70%
10 x 70%
10 x 70%
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Frequently Asked Questions about Limited Time - 5/3/1 “ish”
How long is the Limited Time - 5/3/1 “ish” program?
The Limited Time - 5/3/1 “ish” program is 6 weeks long, with 3 training days per week.
What is the goal of Limited Time - 5/3/1 “ish”?
The primary goal of Limited Time - 5/3/1 “ish” is to help you Strength and Muscle.
Who is Limited Time - 5/3/1 “ish” designed for?
Limited Time - 5/3/1 “ish” is designed for all lifters looking to Strength and Muscle.
How do I track Limited Time - 5/3/1 “ish” workouts?
You can track Limited Time - 5/3/1 “ish” workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.