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

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Day 2

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Press

Main

5 x 65%

5 x 75%

5 x 85%

Day 3

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Week 2

Day 1

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Press

Main

3 x 70%

3 x 80%

3 x 90%

Day 2

Squat

Main

5 x 75%

3 x 85%

1 x 95%

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%

Press

Main

5 x 75%

3 x 85%

1 x 95%

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