Original 5/3/1 Forever, 3 Day
Strength
2 weeks / 3 days per week
The classic 5/3/1 protocol adapted for 3 day weeks. There's a lot of ways to personalize this template by choosing different assistance exercises.
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Week 1
Day 1
Squat
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Day 2
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Press
Main5 x 65%
5 x 75%
5 x 85%
Day 3
Squat
Main3 x 70%
3 x 80%
3 x 90%
Bench Press
Main3 x 70%
3 x 80%
3 x 90%
Week 2
Day 1
Deadlift
Main3 x 70%
3 x 80%
3 x 90%
Press
Main3 x 70%
3 x 80%
3 x 90%
Day 2
Squat
Main5 x 75%
3 x 85%
1 x 95%
Bench Press
Main5 x 75%
3 x 85%
1 x 95%
Day 3
Deadlift
Main5 x 75%
3 x 85%
1 x 95%
Press
Main5 x 75%
3 x 85%
1 x 95%
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KeyLifts
